Wednesday 3/4; OPT Repeats - Day 30

Warm-up:
RPR; Mobility; Movement Prep

"Combined"

3 x 10 minute countdown timer; 0 sec rest b/t 10 min intervals:

1st 10 min:
Accumulate highest 1 rep clean - score in #
185-205-225-240-250* 
(Head wasn't in it. Didn't really commit. My left shoulder feels a twinge when I catch the weight. May need to work on ROM and mobility more!)

2nd 10 min:
AMRAP parallette* HSPU - ears below hand level - score in reps
(subbed regular HSPUs instead of Parallettes. Shoulder isn't ready for that life)

39 reps

(tied last time...but not the same...)

3rd 10 min:
AMRAP Burpees

151 (same as last time! Hit 55 in 3min)

Notes:
I did not roll straight from one to the other. I took about 5 min b/t movements. Again, should have warmed up better for the Cleans.

Week of 2/1 - 2/5

Monday 2/1

A. 1 PS @ 70-75% EMOM for 6 min

95-115-135-155-155-155-155-155-155-155

B. 1 PC @ 70-80% EMOM for 6 min 

135-150-165-205-205-205-215-215-225-225

C. 2 PP + 1 J EMOM for 8 min - 185#

D. 3 rounds @ Z1-Z2 of

15 GHD Sit-ups

10 GS - 55#

Time: 3:15

Wednesday 2/3

WU: 3 rounds @ Z1 of

5 HSPUs -  strict

7 T2B

10 OH Lunges* - 2 rounds to save knees

A. DL - 4 x 5 x 75% (415#); rest 1:30-45

(185-225-275-315-365-395) - 415 x 4 x 5

B. Conditioning 

15 Gassers 

30 Burpees

30 Alt. KB Snatch - 70#

12 Gassers

20 Burpees

20 Alt. KB Snatch - 70#

9 Gassers

10 Burpees

10 Alt. KB Snatch - 70#

Time: 19:08

Friday 2/5

WU: 3 rounds of

7 T2B

3 HSPUs

10 OH lunges (25#)

A. FS X 3 @ 225# EMOM for 10 min

B. 3 PC TnG q 90 sec for 6 rounds - 

185-185-195-205-205-215

C. Conditioning (retest 5:30)

5-4-3-2-1 of

Bar MU

PC - 225# (+5)

Time: 5:41*

Notes: 

I was on pace to PR but missed twice on the round of 3 MUs and missed once on the PC in round 3, only got 1 PC on the set of two. Missed 3 times and moved on to MU. Then hit two HPC on set of 1. Not apples to apple...at all...also tweaked left knee. Caught the bar in the dreaded "starfish position and now have lateral pain next to knee cap.

In hindsight I should have stayed at 215# to make sure I could maintain proper positioning through all reps/sets.

Week of 1/11 - 1/15

Monday 1/11
Strength/Skill:
A1. BS; 5 x 8; rest :30-45
135-185-225-265-290-310-320-340-360*
A2. Deficit HSPUs x 3-5 x 5; rest :30-45
2*-3-5-5-5-5-5
A3. Bar MU x 5 x 5; rest 2:00
1-1-5-5-5-5-5
+
Conditioning:
10 min AMRAP of:
10 WB - 20#
10 Burpees
Rounds: 7rounds + 10 WB +1 Burpee

Wednesday 1/13
Oly: Every 2min for 10min
3 Cleans @ 70-75%
95-135-165-185-205-205-225-225-225*
Strength: 13min
4 x 2 x 90% Deadlift 2:30 rest - 465#
315-365-405-435-465-465-465-465
Conditioning: 
5 Rounds or 12min
10 Pullups
5 Power Snatch 135/95
40′ HS Walk or 160′ Single Arm OH DB Carry 70/55*
Time: 10:22
Notes: took a long time to warm up. Still feeling squats from Monday. HSW were extremely broken. Was taking 2-3 steps before coming down.

Friday 1/15

Strength: 
A. EMOM 3 FS @ 75% - 255#
B1. 5 x 2 Strict Weighted Pullups
BWx5-30x3-55-65-75-85-95
B2. 5 x 2 Strict Press
95-95-115-135-145-155-155
Conditioning:
3 Rounds
12 WallBalls 20/14
12 Pullups
3 Rounds
10 Thrusters 95/65
10 C2B Pullups
Time: 6:46

Training Week of 10/12 - 10/16

Monday 10/12
A. 5 BS EMOM - 20 min @ 265#*
*belted on set 19-20
B. (OMIT) 3-5 x 4min AMRAP 2 min rest after each round
6 Burpee
12 KBS - 55#
3 Rope Climbs

Wednesday 10/14
A1. Clean Clusters - 3.3.3; rest 10; rest 1 min x 4 - 65% - 175#
A2. Wtd Ring Dip Clusters - 3.3.3; rest 10; rest 2 min x 4 - 25-35#
+
B. For Time:
50 PUs - (butterfly in sets of 20-15-10-5)
25 HSPUs - (6-4-4-4-3-3-1)
25 HPS - 95# - (10-10-5)
50 BJs - 24" - slow and steady
25 HPC - 95# (UB)
25 Push Press - 95# - (10-11-4)
50 PUs - (10-8-7-6-5-3-3-3-1-1-1-1-1)
Time: 22:15
Notes: tried to stay moving and put up weights as I went)

Friday 10/16
Five rounds of:
A1. FS to a tough double; rest :20
135-185-235-255/-280-290-300-310-320-(330x1) 
A2. 10-12 strict chin-ups; rest 2:30
3-3-12-12-12-11-9+1+1+1
+
20 min AMRAP
7 HSPUs
50yd Shuttle Run
40' SA OH Wlaking Lunge - 55#
7 Burpee T2B
Rounds: 6+1HSPUs+finished round AT

Training Week of 10/5 - 10/9

Monday 10/5
A1. 10 Back Squat; rest :30
135-185-235-255-275-295-315
A2. WTD Pull-ups x 4-5; rest :30
BW-20-30-40-50-60-70
*AMRAP Chin-ups
A3. 5-7 deficit HSPUs; rest 2:00 (On 25# bumper)
2-3-7-7-7-7-5+2
+
B. 5 Rounds of:
65# OH Walking Lunge - 20 steps
10 KB Snatch - 55# (5/side)
5 Standing AB
Rest 1 min b/t rounds

Wednesday 10/7
A. EMOM for 20 min
Odd - 3 cleans
175-175-185-185-195-195-205-205-215*(2+1)-215*(1-1-1)
Even - 9 Ring dips
9-9-9-9-9-9-9-9*-9*-9(6+1+1+1)
B. 3 RFT of:
9 DL - 225# (UB)
9 BF Burpees (slow n' steady)
18 CTB Pull-ups* (severely broken)
Time: 7:32

Friday 10/9
A. 1 FS every :45 for 20 rounds @ 305#* 
*belted on set 8-20
EMOM for 12 min of:
B1. Press x 5 - 95-120-145-145-145-145
B2. 8-10 Butterfly Pull-ups - 3-5-10-10-10-10-10-10-10
B3. 10 Ab Wheel - 10-10-10-10-10-10
+
FT: 150 RKB - 55#
3:57 all UB

Training for Week of 9/28 - 10/2

Monday 9/28

A. BS x 4 @  275# EMOM for 20 min

B. emom – 12mins 
odd – Squat clean TnG x 3 60% of 1rm - 165#
even – 3 Bar MUs

C1. Standing Ab Wheel x 5; rest 20 sec

C2. DB Row x 10/ arm; rest 1 min; 3 sets

Wednesday 9/30

A. 20 min EMOM

Odd - 3 SC @ 65-75%

95-135-155-/165-165-175-175-185-185-195-195-205-205

Even - 8-10 ring Dips

B. 5 rounds for time of:

5 DL - 275

10 T2B 10-7+3-singles

Time: 4:07

C. Cash out

HS Walks

Walking lunges - D/B

Friday 10/2

Five rounds of:

A1. FS to a tough double; rest :20

135-185-235-255/-275-285-295-305-315#

A2. 8-10 strict chin-ups; rest :20

5-10-10-10-10-10-10(AT)

A3. 5-7 deficit HSPUs; rest 2:00 (On 25# bumper)

+

5 rounds of (5:33-6:33 on 9/9)

5 PC - 185#

10 GHD Sit-ups

Time: 4:35-36 (42:00-46:35-36)

+

FC - 100#/hand x 50 steps x 4

Training for Week of 9/22 - 9/24

Wednesday 9/22

A1. 10 Back Squat; rest :30

135-225-245-265-285-305-135-135

A2. WTD Pull-ups x 1-2 rest :30

BW-30-40-50-60-70-80-90(1.5) + BWx17*(+1)

*COVP on all reps except reps 16-17 only got chin to bar.

A3. Deficit (45# Bumper) HSPUs x 4; rest 2 min

1-4-4-4-4-4-3+1

+

B. 30 TGU for time

Time: 6:21 (PR from 7:03 on 8/14) 

**alternated 3/side until 18, then 2/side until 26, then alt singles until 30.

Friday 9/24

A. 1 FS every :45 second for 20 rounds - (295#)

EMOM for 15 min of:

B1. Press x 5 - 95-115-140-140-140-140-140

B2. Pendelay Row x 5 - 135-155-175-175-175-175-175

B3. PC x 5 - 135-155-175-175-175-175-175

C1. 20 GHD sit-ups x 5

C2. 20 BE x 5

Rest 1 min

Training for Week of 9/16 - 9/20

Wednesday 9/16

A. 2 BS @20X1 q :45 sec for 20 rounds - 75% (305#)

+

B. 5-4-3-2-1 of

PC - 205# (All singles, form wasn't the greatest)

Bar MUs (2-1-1-1)*, (1-1-1-1), (1-1-1)*, (1-1), 1

*missed one

Time: 6:37

+

C. Standing AB Wheel 3-5 x 3; rest 60

5-5-5

Friday 9/18

Five rounds of:

A1. FS to a tough double; rest :20

135-185-225-245/-265-275-285-295-305*

A2. 8-10 strict chin-ups; rest :20

5-10-10-10-10-10-10(AT)

A3. 4 deficit HSPUs; rest 2:00 (On 45# bumper)

2-4-4-4-4-4

+

5 rounds of 

5 PC - 185#

10 Burpees

Time: 6:32

Sunday 9/20

A1. DL - 10 x 2; rest 1 min

135-225-315-365-395-415-435 x 2 x 12-13*

A2. WTD. Ring Dips - 4-5 x 8; rest 2 min

BW-15-25-35 x 4-5 x 10

5-5-5-5-5-4-4-4-4-4-3+1-3+1-3-8@BW

+

B1. 12 Pistol Squats (6leg) x 5; rest 1 min

15-22-30-40-60-60

B2. Ring Rows - 5 x15; rest 2 min

15-15-15-15-15

+

15 RFT of:

7 KBS - 70#

7 Ab Wheel - from knees

Time: 9:15*

*7 Rnds @ 4:05; 10 Rnds @ 6:03

Training for Week of 9/9 - 9/13

Wednesday 9/9

A1. 3 Back Squat @ 31X1; rest :30

135-225-275-315-335-335-335-335-335

A2. WTD Pull-ups x 2-3; rest :30

BW-20-30-40-50-60-70-80 x 3 + BWx16 (+1)

A3. Deficit (45# Bumper) HSPUs x 3; rest 2 min

3-3-3-3-3-3-3-3-3

+

B. 5 RFT of:

5 PC - 185#

10 GHD Sit-ups

Time: 5:33-6:33*

*approximation - lost track of when I started on the running clock.

Friday 9/11

A. 1 FS every :45 second for 20 rounds - (285#)

B1. Pendelay Row x 5 - 135-165-205-205-205-205-205-205

B2. Press x 5 - 95-115-135-135-135-135-135-135

B3. RDL x 10 - 135-165-205-205-205-205-205-205

Rest approx 20 sec b/t movements; 60:75 sec b/t rounds

+

C. 5 rounds of

5 standing Ab Wheel

10 American KBS

Rest 30 sec b/t rounds

Sunday 9/13

A. 22 min EMOM

Odd - 10 DL TnG @ 315 

10-10-10-10-10-10-10-10-10-10-10

Even - 8-10 ring Dips

10-10-10-8+2-8+2-6+1+1+1+1+1-5-5-5-5-5-(5-5-5 AT)

B. 5 Rounds for time of

10 FR Lunges - 65# 

10 Upright rows - 65#

Time: 3:30