Friday 5/6 - OPT Repeats - Day 56

Warm-up: RPR, Mobility Work, Movement Prep

AM Training: Aerobic Power

3 Rounds of:

12 UB Power Snatch - 115#

90 sec Airdyne @ 90% RPE (averages approximately 25 Cal)

rest 5 min

3 Rounds of:

12 UB Push-Press @ 125#

90 sec Burpee Broad Jumps @ 90% RPE (15-15-15)

rest 5 min

5 sets of: (only did 4)

15 KTEs

rest 10 sec

15 Push-ups

rest 10 sec

Notes:

This was a good one. Definitely pushed me. I also bailed on the 5th round of the last metcon. I was way off the rest Rx. The KTEs were pretty broken after the second set. It became a slog fest and I didn't want to be wrecked for the DL AMRAP later in the day.

PM Training:

A1. Deadlift - 5-3-1+

135-225-275-315-355-405 (x10)

A2. Push-Press - 5-3-1+

45-95-115-135-155-175 (x5)

B1. 4-way Band Separates - 2 x 10 at each position

B2. GHD - 2 x 10

B3. Goblet Squats - 2 x 10 @ 53#

OPEX Being - Week of 1/26 - 1/31

Monday 1/26 - Hotel WOD @ TanTara Resort, Osage Beach 

Lactate tester

10 Burpees

10 KBS -70#

10 Burpees

10 KBS - 70#

10 Burpees

10 KBS - 70#

Rest 12 min x 3

Times:

1. 2:24-25ish

2. 2:24

3. 2:34

Tuesday 1/27 - Hotel WO (Deload Day)

10-9-8-7-6-5-4-3-2-1 @ Z1 of:

Goblet Squat - 70#

KB Rows - Right Arm - 70#

KB Rows - Left Arm - 70#

SL DL Right - 70#

SL DL Left - 70#

Walk-out to Push-up

+

100 Hollow Rocks (35-35-30)

Wednesday 1/28 - OPEX Being 

A. strict press build to a tough single in 10mins

45-95-115-135-145-155-165*

*came up on toes in the middle

B1. amrap MU; rest 30sec - (5-4-2)
B2. amrap strict HSPU; rest 30sec - (11-8-7)
B3. amrap TTB; rest 3mins x 3 - (25-20-15)
C. 30 TGU alt hands per rep you pick weight pick something you can move smoothly with - 45#

+

PM in Garage - EMOM for 10 min 

Odd - 10 KB Snatch - Right arm (60#)

Even - 10 KB Snatch - Left arm (60#)

Friday 1/30 - OPEX Being 

A. back squat build to a tough triple in 10mins

135-185-225-275-315-345-365-385 + 20 reps @ 275#

B. PS 2, 2, 2, 2; rest 2mins

135-155-165-175

C. hang snatch build to a tough single in 12mins

165-175-185(miss)*

D. EMOM for 5 min of 2 Paused Hang Snatch from Knee - 135#

E. EMOM for 5 min of 1 HS from Knees + 1 Snatch - 135#

+
20min cap
75 PS - 75# - 5:05 (never really pushed it)
60 bar facing Burpees - just kept moving. Step over, no hop over - 10:17
35 CTB chin ups - subbed ring PUs - 13:05ish
60 walk lunges - 16:30ish
75 KBS - 40# - 19:39-40
remainder of time amrap NPUBJ on small box - 3 reps

Notes: Squat felt good...a bit rushed, but good. I had to go do sub plans after Back Squat. Finished in Garage about an hour and a half later...cold...alone...not very motivated by that point...but still did work I guess. I did have to sub some things in the Chipper. 

Saturday 1/31 - Self Programmed

A1. Close-grip BP - 3-3-3-3-3; rest 1 min

135-165-185-205-215-225-235(2)

A2. Rope Climb x 2; rest 3 min x 5

1-1-2-2-2-2-2

+

The "Chief"

5 sets of 3 min AMRAP; 1 min rest 

3 PC - 135#

6 Push-ups

9 Body Squats

Rounds/set: 5-5-5-5-6

Notes: +1 on every round compared to 10/31/15. Gamed it... I ended each round at the 2:3o-ish mark in order to maintain pacing. Was going for increased work output and it worked.

OPEX Being - Week of 1/12 - 1/17

Monday 1/12 - OPEX Being 

A. BS @30X1; 2, 2, 2, 2, 2; rest 2-3mins

135-225-275-305-325-345-365-385-405x1-405x1

B. Hang Snatch 2, 2, 2; rest 3mins

95-135-155-165-175-185

+
10min AMRAP (in garage)
60 bar facing burpees - aim for 5 min

30 OHS 120/90# - aim for 1 min

10 MU - go for it remainder of time

1 Round + 2 BFBs

(Compare to 5/18/11 of 60 BFBs + 30 OHS + 8 MUs)

Notes: had to leave and do sub plans after squats. Finished Tester in garage. Couldn't feel my hands by the end...

Wednesday 1/13

A. PC build to a max in 10mins

WU: 45-95-115-135

WS: 185-205-225-240-255-265(miss) (255 @ 10min mark; attempted 265 at approx 12 min)

rest 3mins

B. PC amrap 4mins 90% of A - 1 rep q 10 sec

90% of 255# - 230# x 17 in 4 min, (30 reps in 9:45)

rest as needed (10 min)

4 min cap – 5 rounds for time:
8 clean and jerks 95/65#
35 DU

Total Rounds: 3+8 PC/J (1st round was in :52 sec. All PC/J UB, DUs UB for first two, then 20+15 ish on last 3 sets. Really lost time b/t transitions and on latter rounds of DUs - breathing too much I guess)

Finished last two rounds in 7:11 (3 min to do 1.5 rounds...cruise control was apparently on.

Notes:
Really sucked it up on the PC today. Not sure what the deal was. I really thought I would be around 275#. Felt like I had no jump and the weight was too far forward on the first pull. Felt like my butt rose too fast causing the weight to move away during the jump phase. 

Need to remember to maintain big toe contact and flare knees to stay more upright during the pull.

At home in garage...

4min 80% effort:
10 box jumps 24/20″ sd
10 kbs 1.5/1pd

Rounds: 4+ 8 BJ...finished round in 4:23

Friday 1/16 - OPEX Being 

PS 3, 2, 1, 1; rest as needed

95-115-135(3)-155(3)-175(2)-185(1)

+

10mins as many reps as possible:
75/45# Snatch, 30 reps
135/75# Snatch, 30 reps
165/100# Snatch, 30 reps
210/120# Snatch, as many reps as possible

Reps: 30-30-9 (finished 30 reps @ 165# in 18:42)

Saturday 1/17 - OPEX Function 

A. Build to a tough 5 on DL

135-225-275-315-365-385-405

B. Strict COVP Pull/Chin-ups - 4 x 10

10-10-10-10

+

21-15-9

Russian KBS - 55#

Burpees

Time: 2:56

+

10 min of:

10 Goblet Squats - 70#

10 Ball Slams

5 Broad Jumps

HS Walks - AFAP

Unplanned Deload Week - 11/10 - 11/14

Monday 11/10

A1. Back Squat - 5,4,3,2,1*

(135-225-275)-325-345-365-385-405(3-4)

*bailed on it due to low back/hip pain

Zercher x 3 x 5

Oly shoes - 135-185-225-245-265

Vibrams - 135-225-275-295-315

A2. SA DB Press - 5,4,3,2,1+

35-45-50-55-65-75(3L*/3R)

*slight push from feet

+

15 min of @ Z1

3 Strict PUs

6 GHD SU

9 BEs

12 Lunge jumps

Total: 13 rounds 

Wednesday 11/12 - Back-up plan

8 min @ 85%

5 Ring Dips (45)

10 KBS - 70# (80)

10 Sit-ups (80)

8 + 5 Dips

Rest 6 min

8 min @ 85%

2 Bar MUs (12)

10 GS - 70# (60)

5 Burpees (30)

6 rounds

Rest 6 min

8 min @ 85%

10 BEs (60)

25 DUs (150)

10 HR Push-ups (60)

6 rounds w/ 7 sec left

+

Stretch

Friday 11/14

A1. Strict Chin-ups x 8-10 x 5; rest 1 min

8-8-8-10-10

A2. WTD Bar Dips x 5 x 5; rest 2 min

BW-35-45-55-65-75

B. EMOM for 12 min

Odd - 45# OH Walking Lunges - 20 steps

Even - 10 TTB

C. 6 rounds of KB Complex/hand @ 60#

3 Snatch

3 PC

3 FS

3 PP

Rest 30 sec b/t rounds

Deload Week: 10/20 - 10/24

Monday 10/20

A1. BS 5 x 5 @ 30X1

135-185-225-250-275

A2. SA Press 5 x 5

25-35-45-55-65(3)

+

15 min @ Z1 pace of

3 Strict COVP Pull-ups

5 HR Push-ups

7 KBS - 50#

9 Goblet Squat - 50#

12 rounds in 14:44

Wednesday 10/22

6 rounds @ 95-105-105-115-115-115

6 DL

6 Rows

6 HPC

6 FS

6 PP

6 BS

6 Push-ups

Rest 1:30 b/t sets

Friday 10/24

A1. FS - 5 x 3 @ 30X1

135-155-175-195-215-235

A2. Wtd Chin-ups - 5 x 5

BW-25-35-45-55-55

+

20 min @ Z1

1 Rope Climb

HS Walks AFAP

8 GHD SUs

10 rounds in approx 20 min

Deload Week: 9/22 - 9/26

Monday 9/22

A. EMOM for 10 min 

Odd - 20 KBS 

Even - 10 Ring Dips

B. EMOM - 10 min

Odd - 15 Goblet Squats

Even - 6 Ring PUs

C. Sled Sprints - 50#

30 sec on, 1 min off x 6

Wednesday 9/24

4 rounds at Z1 pace of

A. Back Squat - 8 (195-225-255-285)

B. Pull-ups x 8

C. HSC x 5 (135-145-155-165)

D. Press x 8 (95-105-115-125)

E. DL x 8 (225-255-285-315)

F. AB wheel (standing/kneeling) x 12

H. HSWalks

Friday 9/26

20 min AMRAP of

Single arm - switch hands q round

3 KBS

3 FS

3 PP

Total: 26

+

One lap w/ 50# sled FT: 3:46 

Deload Week of 8/25 - 8/29

Monday 8/25 @ Home

A. EMOM for 10 min

Odd - 20 Russian KBS - 70#

Even - Ring Dips x 8-10

10 UB each set 

B. EMOM for 10 min

Odd - 15 GS - 70#

Even - Strict Ring Pull-ups x 4-7

7-7-5-4-3 (26)

+

6 sets of 1 min Sled pulls @ 50#; rest 1 min

Wednesday 8/27

Rotate through circuit EMOM for 12 min

A1. Press x 8

85-95-105-115

A2. Squat x 8

185-215-245-275

A3. BW Pull-ups x 8 

B. 24 TGUs - 55# (3R/3L)

+

Tumbling Circuit x 3 

Somersaults

Backwards Somersaults

Alt Shoulder Rolls 

HS Dismounts

Friday 8/29 @ Home

AMRAP in 15 min @ 80-85% pace:

3 KBS 

3 FS

3 PP 

60# KB - Switch hands each round

Rounds: 19 rounds (finished 20th after time)

+

Sled drag x 1 lap around the block with 50# sled 

Time: approx 6 min

Vacation/KB/BW WODs 6/29 - 7/7

Sunday 6/29

TRAINING:

20min @ 80-85%

2 Cleans

1 Press

3 front squats

Approximately 25 - 30 complete rounds

Monday 6/30

TRAINING:

A. EMOM - 20 min

Odd - 20 KBS

Even - 10 pistol Squats

B. EMOM - 20 min

Odd - Broad Jumps - MD

Even - 10 Clapping Push-ups

C. EMOM - 10 min

Odd - 15 KB Rows - right arm

Even - 15 KB Rows - left arm

Wednesday 7/2

TRAINING:

A1. Ring Pull-ups - 51X2 x 5 x 5

A2. HSPUs - 51X2 x 5 x 5

B1. Ring Rows - 30X1 x 10 x 4

B2. Ring Dips - 30X1x 5-8 x 4

C1. Renegade lunges - 60/30 KB x 10 x 4

C2. SL RDL - 60/30 KB x 10 x 4

D. Trail/Hill Sprints x 10; walk down to recover

Friday 7/4

TRAINING:

4 sets of:

A1. 10 Pistol squats - 30#KB; rest 1 min

A2. Strict Ring pull-ups - AMRAP (-1); rest 1 min

+

Power 5 Complex - 5 rounds w/ 60# KB

5 swings/arm

5 snatches/arm

5 cleans/arm

5 front squats/side

5 Press/arm

Sunday 7/6

TRAINING:

A. SA KB Press - 60# x 8 x 4; rest 1:30

B. Goblet Squat - 15 reps EMOM for 15 min - 60# KB 

+ 

10 rounds of 

12 KB Swings - 60#

10 Burpees 

Monday 7/7

TRAINING:

A. EMOM for 10 min

Odd - 6-8 ring pull-ups 

Even - 12 HR Push-ups

B. EMOM for 10 min

Odd - 3 KB Snatch + 3PP + 3FS right

Even - 3 KB Snatch + 3PP + 3FS left

C. Hill Sprints x 12; walk back recovery

 

OPT/Wendler Week of 5/12-5/16

Monday 5-12

Wendler Press & Deadlift 70% x 3, 80% x 3, 90% x 3+

A. Press 125-140-155(6)

B. Deadlift 350-400-450(x8)

+

8 rounds of:

5 Goblet Squats - 100#

5 ME Broad Jump

Prowler D/B - 100#

rest 2min

Wednesday 5-14

A. segment power snatch pause 2sec at mid thigh then PS; 5sets of 2 perfect form rest 90sec btw sets

95-115-135-155-165-175-185-195(x1)

B. emom – PS TnG x 5 moderate – 5mins

135

+

5 sets:

15-20 ring dips

Row 400 m @ 90%

rest 2:30 

Friday 5-16

A. clean and jerk build to a moderate double in 10mins

245

B. clean and jerk 80% of 1rm – emom  x 1-2 – 10mins

230-230-230-235-235

C. heaving snatch balance build to a tough double perfect form 10mins

215

D. 30 TGU 1.5/1pd alt hands per rep

as Rx'd

Wendler Deload + CFFB Lizzie

Sunday 4-27

TRAINING:
Wendler Deload
Press 40-50-60% x 5
70-95-110
Deadlift 40-50-60% x 5
205-255-305

"Lizzie"
12-9-6-3 reps of:
PC - 185#
Ring Dips
Time: 3:43
+
12-9-6-3 reps of:
Goblet Squat - 70#
Ring Pull-ups
Time: 2:52

Wendler 5-3-1

Saturday 4-5
TRAINING:
Wendler 5-3-1
A. Press - 3 x 5 (190)
125-140-150 (5)
B. Deadlift - 3 x 5
315-365-415 (10)
C. EMOM for 12 min
Odd - 5 Spartan tire flips
Even - 12 Ring PUs
D. EMOM for 12 min
Odd - 8-10 Ring Rows
Even - 15 Goblet Squats - 70#KB
+
Rake/Haul off yard debris
3.5 hours
+
3PM WOD
EMOM for 20 min
Odd - 15 Russian KBS (70#)
Even - 5 Max Distance Broad Jumps

OPT: Week 8, Day 3 - Almost as Rx'd

Friday 8-9

TRAINING:
WU: KBS + EW Ladder
A. 1 1/4 front squat - 5x3; rest 2 min
135-185-225-247-269-285'-295' (+22#)
B. Hang squat snatch below the knee; 2, 2, 2, 1, 1, 1; rest 3 min
45-95-115-135-155-170 x 2, 185 x 1

Rest 5-6 minutes

+

10-1 @ 80-85%
Power clean 135/95#
Goblet squat 2/1.5 pood

Time: 7:25-30ish (watch issues)

Cash-out:
With 20# vest
A1. Ring Rows - 3 x 8; rest 10 sec
A2. HRPUs - 3 x 10 @ 31X1; rest 2 min

Notes:
Worked out around 10:15 am and felt a lot better than I do at 2-3 pm. Total workout time from wu to finish was around 1:15. Belted and took an extra minute between my last two sets of FS.

Decided to cut it off after hitting 185# on Snatch. Wanted to push for 195-200#, but decided to save it for another day.

Goal was to stay tight and keep moving on the metcon. Took my time between transitions. Felt good to do one as Rx'd for the most part.

Lower Body/Squat Emphasis: Week One, Day Two

Saturday 6-8

TRAINING:
5 Rounds of:
Sled drag - 185, 185, 165, 165, 165
Goblet Squats - 40# x 10
SLDL - 15#/hand x 10
Broad jumps - 10
rest 3-5 min b/t rounds

Metcon Medley: Goblet Squats + Ring Dips, Rows + KB Swings, Wall Ball + Pull-ups, Burpees + Box Jumps

Friday 4-29 OPT Day 168:

TRAINING:
Metcon A:
3 rounds for time @ 85%:
20 goblet squat - 2pd/1.5 pd
15 ring dips

rest 10 min

Metcon B:
3 rds for time @ 90%:
Row 250 m
12 KBS - 1.5/1pd

rest 10 min

Metcon C:
3 rds for time @ 95%:
15 wall balls
15 chin ups

rest 10 min

Metcom D:
3 rds for time @ 100%:
10 burpees
15 box jumps - 24"/20"

Training Outcome:
A. 3:05, B. 2:58, C. 2:56, D. 3:48

Total work time: 12:47

Notes:  Used a 70# DB on part A and subbed 25 SDLHPs for Rows on part B. Had me sweating by the end...and we recovered 8min the first two recovery times and the full 10min before the burpees...and you can probably figure why...