Monday 5/11 - OPT Repeats - Day 57

Warm-up: RPR, Mobility Work, Movement Prep

AM Training:

5 Rounds at 90% RPE of:

20 Dips

20 Pull-ups

20 GHD Sit-ups

20 Body Squats

20 GHD Extensions

rest 2 min b/t sets

Total time (including rest periods): 31:15 (compared to 29:00 in 2010)

Notes: All PUs were UB this time around. I did Ring dips (both UB) on the first 2 rounds but switched to Bar Dips for rounds 3-5 due to my shoulder feeling a little janky...all UB. The worst part of the whole thing was, by far, the GHD sit-ups!!! I also did legit GHD Extensions in which I contracted the hamstrings, not just straight leg back extensions.

PM Training: Deload Week

A1. Back Squat - 3 x 8 @ 185-205-225

A2. HPC - 3 x 8 @ 115-125-135

B1. 20# Med Ball Slams - 4 x 15

B2. Hollow Rocks - 4 x 15

B3. Alternating Reverse Lunges - 4 x 10 (total)

B4. Farmer's Carry - 4 x D/B @ 80#/hand

Monday 5/4 - OPT Repeats - Day 54

Warm-up: RPR, Mobility Work, and Movement Prep

AM Training:

5 min of work @ 80% RPE; 4 sets

10 Burpees

10 Russian KBS - 70#

20 Double Unders

10 DB Rows - 45#

rest 4 min

1. 3 rounds

2. 2 rounds + Burpees + KBS + DUs

3. 2 Rounds + Burpees + KBS

4. 2 Rounds + Burpees + KBS (9 in time, 10 in 5:01)

PM Training w/ the Fam:

A1. Back Squat - 5-3-1+

275-295-315 x 21 (belted)

A2. SA DB BP - 4 x 10/Arm @ 45#

B1. HPC - 5-3-1+

155-175-195 x 5-6

B2. Med Ball Slams - 3 x 15

C1. Rear Elevated Split Squats - 2 x 10

C2. Box Jumps (to tire) - 2 x 10

C3. Farmer's Carry - D/B @ 75#/hand x 2

D. 10 x 40yd Sprints; rest/walk back

Monday 4/27 - OPT Repeats - Day 51

Warm-up: 

RPR, Mobility, and Movement Prep

ack

AM Training:

A1. Hang Squat Snatch (above the knee) - 3 x 3; rest 2-3 min

45-65-85-105-125-135-145

A2/B. Back Squat - 5 x 3 @ 30X1; rest 3-4 min

WU Sets: 45-95-135-185-225-275 x 3; 315 x 2, 340 x 1

Work Sets: 365-385-405-385-365(x5)

C. Omni Toes to Bar - 5 x 12; rest 1 min

As Rx'd

PM Workout with the Fam

A1. BS - 3 x 3

235-260-290

A2. SA DB Bench Press - 3 x 10/arm

B1. HPC - 3 x 3

145-165-185

B2. Med Ball Slams - 3 x 15

C1. Rear Elevated Split Squats - 2 x 10/leg (bwt)

C2. Box Jumps - 2 x 10 (on tire)

C2. Farmer's Carry - D/B @ 70#/hand x 2

D. 40 yard Sprints x 10; walk back

Training for Week of 8/4 -8/8

Week One

Monday 8-4

A1. Back Squat (430) 5 x 5+ @ 58-63-68-73-78%

(135-225) 255-275-295-315-335 (15)

A2. Press (185) 5 x 5+ @ 58-63-68-73-78%

105-115-125-135-145(10)

+ 

EMOM for 20 min

Odd - 3 PS - 145#

Even - 7-10 CTB Kipping Pull-ups (Butterfly) 7-10-8-8-10-8-9-8-9-9-8 (94)

+

Farmer's Carry - 100#/hand AFAP in 60 sec; rest 60 sec x 3

Wednesday 8-6

A1. HPC(320) 5 x 5+ (no straps) @ 55-60-65-70-75

180-195-210-225-240(6+5 singles)* *belt 

A2. PP (235) 5 x 5 @ 60-65-70-75-80%

145-155-165-175-185(10)

+

15-12-9-6-3

DL - 315# - (all UB)

Ring Dips - (15-7+5-6+3-4+1+1-3+2+1)

Time: 4:03

+ 

Yoke Carry - 235# AFAP in 60 sec; rest 60 sec x 4

Friday 8-8

A1. Front Squat (350) 5 x 5+ @ 60-65-70-75-80%

(135-195) 225-240-255-270-285 (7)

A2. Wtd Pull-ups (95) 5 x 5+ @ 60-65-70-75-80%

(BW-40) 55-60-65-70-75(4)

+

5-7 rounds of (6)

3 tough PC - 225# (82%)

6 HSPUs

9 TTB

Rest 2 min b/t sets

1:00-0:58-0:51-0:50-1:03*-1:10*

*kicked bench and knocked over clock, TTB - 6+1+1+1

*belted, HSPUs - 5+1, TTB - 5+2+1+1

+

FR carry - 155# AFAP in 60 sec; rest 60 sec x 4

 

Training for Week of 7/21 - 7/25

Monday 7/21

A1. Press 65%x5, 70% x 4, 75% x 3, 80% x 2, 85% x 1   

115-125-135-145-155x5(+1)-115x17

A2. AMRAP (-1) Strict Ring Pull-ups; 5 sets

11-11-11-11-11

B1. Ring Push-ups @30X1; 5 x 15

B2. Pendelay Rows - 5 x 5    

(135-157) 179-190-200-210-220

C. EMOM for 20 min

Odd - 15 KB Swing - 70#

Even - 10 Burpees

+

1 min Goblet Carry - 70# AFAP x 3; rest 1 min

Tuesday 7-22

A. Back Squat - 5-4-3-2-1+

320-340-360-380-400

B. 20 rep Back Squat - 310#

C. 5 RFT of

7 DL - 315#

21 DUs

Time: 4:49

+

C. 1 min yoke carry - 225# AFAP x 4; rest 1 min b/t carries

Thursday 7-24

A. PC + PP - 75% x 3+1, 80% x 2+1, 85% x 2+1

(135-165-185)205-220-235

B. PC - Max for the Day

250-265-275

C. HPC - Max for the Day

285-295-305 (f)

D. Clean Pulls - x 3 x 4

285#

C. "Heavy Dianne"

21-15-9

DL - 275#

HSPUs 

Time: 6:11 (HSPUs killed me...)

Friday 7-25

A. FS - 5-4-3-2-1+

250-270-285-305-320x3

B. WTD Pull-ups - 5-4-3-2-1+

60-65-70-75-85x2

C. AMRAP Strict Pull-ups - 16 (+1)

+

For time:

20 Back Squat - 225# (:43)

40 T2B (3:08)

60 KBS - 70# (3:52)

Time: 7:11*

*Had a watch malfunction - 3:09 (Squat + TTB) + 3:52 (KBS - Grip was giving out. Done in sets of 10 with about 10-15 sec b/t sets) - Estimated about 10 sec for transition between movements for total time.

+

Trap Bar Carry - 250# - AFAP in 1 min; rest 90sec; x 3

Hands were so raw I had to set the bar down b/c it felt like the flesh on my hands were about to peel off.

Training for Week of 6/16 - 6/20

Monday 6-16

A. PC/HPC - build to a 1RM

135-165-195-220-235-250-265

HPC: 275-290

B. Back Squat 5 x 5 (420)

55-63-70-77-85-85

235-265-295-325-355-355-355

+
3 sets all out!
40 DU
15 KBS 2/1.5pd
20 no push up burpee box jumps 15-20" AFAP
15 KBS 2/1.5pd
AD 15 cals
rest 5min & 7.5min between sets; repeat 3x's

Work time: 4:58, 5:14, 5:18 

Wednesday 6-18

IWT/Metcon Day

"Heavy Dianne"

21-15-9

Deadlift - 275# - all UB

HSPUs 8-7-6, 5-3-2-2-2-1, 3-2-1-1-1-1

Time: 4:52

+

5 sets of:

3 MUs

6 Spartan Flips

Rest 2 min

WT: approx 1-1:05/set

Thursday 6-19

A. Front Squat - 5 x 3 @ 30X1; 72-77-82-87-92-92-92

135#-185#-245#-260#-275#-290#-305#-305#-305#

B1. Press (175#) - 5 x 5; 55-63-70-77-85-55(AMRAP)

95#-110#-125#-135-150 + 95x21

B2. WTD Pull-ups 5 x 5; 

50-50-50-50-50 + BWx14DH

+

3 RCs while setting up prowler

+

10 sets of

Prowler D/B - H/L - 150#

10 Burpees 

Rest 2 min

OPT: Week 30, Day 3

Friday 1-10

TRAINING:
A. PS - build to a 5RM TnG in 12 min
95-125-140-150-160-170
B. HPC below knee cap - 1.1.1.1 x 4; rest 2 min b/t sets, 10 sec b/t reps
185-205-225-240-250(1)
+
5 sets:
10 bench press
145-155-165-175-185
Row 400 m @ 90%
rest 2:30

Notes:
I should have pushed the BP higher. With the SDLHP and the "UB and increase each set" figured in I wasn't sure where to start and how I wouldend up.
 

OPT: Week 29, Day Three

Thursday 1-2
TRAINING:
A. emom - 20 min
odd - HPC x 2 moderate weight waveload
175-185-195-185-195-205-195-205-215-225
even - 7 T2B
B. emom - 18 min
odd -  5 DL TnG moderate same loads throughout
385#
even - 7 ring dips kipping
C. emom - 20 min
odd - KBS russian tough x 10 (100#)
even - 10 burpees AFAP

Notes: Hands are toast.

OPT: Week 28, Day One

Monday 12-23

TRAINING:3 sets @ 90%:
5 TnG DL tough (395-405-415-425*) - all hook grip
AD sprint 20 sec (10 burpees AFAP)
rest walk 3 min b/t sets
*3+1+1
+
3 sets @ 95%:
5 HPC TnG moderate (165-175-185-195)
Row sprint 20 sec 
rest walk 3 min b/t sets
+
3 sets @ 100%:
5 PC TnG fast/snappy (175-185-195-205*)
AD sprint 15 sec 
walk rest 3 min b/t sets
*4+1

Cash-out:
FS Practice
Standing Press Practice
+
10min of AD @
95% for 30 sec
50% for 30 sec
+
Tabata rows on C2

Notes: 
Did this at the Gym in Aurora. The equipment was pretty rough and not really conducive to Oly-style training, but I made due. Managed to find a bar that wasn't bent too bad, but had to keep screwing the ends back on to keep them from getting too loose.

Gym did have a C2 rower and an Airdyne in the cardio room so I carried the weights for the second two IWTs into the room and was able to do them as Rx'd. I did use straps on the second two IWTs though. Grip was taxed after the DL's. 
 

OPT: Week 26, Day Two

Wednesday 12-11

TRAINING:

A. tall clean - 5 sets of 2; rest 1 min+
155-165-175-185-195-205-215-225
B. hang squat (Power) clean - build to a tough triple in 10 min - mid thigh pause

235-255-275
C. heavy 1 arm db torso row @ 20X0; 4-5/arm x 3 sets; rest 1 min b/t arms

100-100-100
+

Moved from Wednesday
10 min @ 80-90%:
3 wall walks
TGU x 3/arm - 1.5/1 pd
3 bar muscle ups
3 BJ's - 32-40" - step down

Rounds: 3 in 10:30

Notes:

My right wrist was super tight and sore this morning. Not sure if it was from all the SDLHPs Monday or the Bar Muscle-ups or what, but I had to drop the weight and pick it back up once I hit around 175# on the Tall Cleans.

Because of the wrist issue I put on straps for the HC triple and then subbed HPC instead. Just wasn't feeling the full clean this morning.

The metcon was a bit of a bust due to how long it takes me to do the TGUs and the Bar MUs. I did the BMUs in singles with a walk over to the green carpet and back b/t attempts. I did string a double together after time expired though.

OPT: Week 21, Day Two

Wednesday 11-6

TRAINING:
A. PC - 3,2,1 [3,2,1]; rest 3 min

WU: 135-185-215 x 3

WS: 235-255-275-245-265-285(Fx2)

HPC: 285-305
+
Row 40 sec @ 95-97% (SDLHP - 45#)
rest walk 3 min x 6

30*-40-41-41-41-41-42

Notes: Ran short on time so cut rest down to 3 min instead of 5 min. Used a 45# KB on first set but switched to a BB for remaining sets.

OPT: Week 16; Day 2

Wednesday 10-2

TRAINING:A. Hang power clean - 2,2,2,2;rest 2 min
135-185-215-230-245-260-275
B1. [PC x 1/PP x 3] x 4; rest 20 sec
165-185-205-225(2)-205
B2. Mixed grip wtd chin ups @ 21X0; 2-3 x 4; rest 20 sec
40-50-60(2)-60(1)-45(2)
B3. 10 fast CTB chin ups x 4; rest 3 min 
as Rx'd
C. FW - 25 m heavy DB carry; rest 1 min x 4
100#

OPT: Week 13, Day Three

Friday 9-13

TRAINING:
A. Power Snatch 3-3-3-2-2-2 (TnG)
125-145-155-165-175-185-195(f)
+
For time: (20min cap)
200 SDLHP
50 Pistols
30 HPC - 225#
Time: Approx 17min*
Reps: 335* (20min)

Notes:
PS was a bit blah today. 185# felt solid, but I kept wanting to pull under the bar into a snatch on 195# so I just quit.

Misread the metcon and thought it was a 20 min AMRAP not an AFAP. The time is an estimation. I cranked out another 55 SDLHPs after the 30 HPC to finish out the 20min.

OPT: Week Six, Day Two

Wednesday 2-6  

TRAINING:
A. Hang power clean; build to a 1rm
Loads: 215-245-255-275-290(f)-290-305(f)
B. Deficit DL (2-3" platform) 3, 3, 3; rest 3 min
Loads: 410-435-465
+
For time:
30 hang power clean (73% of A for males, 78% of A for females)
50 pistols
2k row - (200 SDLHP)
Time: 13:15
HPC Load: 215#

Notes:
Eh...ended up about 25# lighter on HPC than what I was hoping and 10# higher on the DL than I was planning. The metcon started out rough, but ended alright I guess.

I need to make sure I am warmed up better before doing a ME. I really didn't even start feeling even slightly warm until I hit 275-290#...which is stupid...

Strength and Volume Cycle 3, Week 4

Monday 12-17

TRAINING:
A. Clean and Jerk - 2 + 1 x 3
135-165-185-205-225-245-245*-245* (*missed Jerk)
B. Volume Squat - 10-10*-8*-8*-6* (*belted up)
310-315-320-325-335
+
5 rounds of:
5 HPC - 225#* *straps
10 TnG Box Jumps - 20"
15 CTB Pull-ups* (Switched to 10 COVP PUs after 2nd round)
20 Push-ups (kicked my butt)
rest 3 min b/t rounds

Notes:
Not a stellar day today...mentally weak on the Jerk portion of the C/J. Squat was good though, but the IWT I put together owned me. The High-ish volume push-ups under duress kicked my butt...and I had to go from doing CTB Pull-ups to COVP and decrease volume from 15-10 after the second round. They were starting to bog me down. But...all my Box jumps were TnG and UB.

Stregth/Volume Cycle 3, Week 2

Monday 12-3

TRAINING:
A. Hang Clean + Jerk - 2 + 2 x 3
135-165-185-205-225-225-225
B. Back Squat - 10-10-8-8-6
300-305-310-315-320 (belted up after first set)
+
5 rounds of:
5 Hang Power Cleans - 205#
10 CTB Pull-ups
30 Double Unders
rest 2"30 b/t rounds

Cash-out:
2 sets of:
Ring Dips x 10
KTEs x 10

Strength/Volume Cycle 2, Week 4

Monday 11-12

TRAINING:
A. HPC + HC - 1+1 x 3 - 135-185-215-235-255-265-285(1)
B. Tempo Back Squat - 6 x 6 @ 40X2
310-315-320-325-330-335
C1. Push-press - 5 x 3 ; rest 10-20sec
C2. CTB PUs - 5 x 15; rest 10-20sec
C3. Double unders - 30; rest 2:00

NOTES:
C1. 135-185-195-205-215
C2. UB/UB/8-4-3/8-4-4
C3. B-UB-B-B-B

Strength/Volume Cycle 2, Week 2

Monday 10-29

TRAINING:
A. HPC + HC + J - 1+1+1 x 3 - 190-215-235-245-255-265(f on Jerk)
B. HPC - 3-2-1 x 285-300-315*)
C. Tempo Back Squat - 6 x 6 @ 4(ish)0X1 - 225(5)-285-290-295-300-305-315
D1. Good Mornings - 3 X 10 - 155-165-165
D2. CG BB Rows - 3 X 15 @ 165#
D3. One-leg DL - 3 x 10 @ 100#
D4. Ring Dips - 3 x 13-12-8+2+1+1
D5. SG PUs - 3 x 8
8-4+4-4+4
E1. Split Lunges - 2 x 30 (15/leg)
E2. Ab Wheel - 2 x 30

*Heaviest I've gone for a while. Used Straps

Strength/Volume Cycle - Week 3

Monday 10-1

TRAINING:
WU: Glute activation exercises
A. Power Cleans + Clean + Jerk - 1 + 1 + 1 x 3
135-185-215-225-235-245
HPC x 2 x 3 - 275-290-305
B. Volume Back Squats - 5 x 10
275-280-285-290-295
C1. One-legged RDL - 3 x 10
90-95-100
C2. BB Rows - 3 x 12
185-200-215
C3. Ring Push-ups - 3 x 16-17-18 @ 30X1-ish
D1. Ab wheel - 3 x 25
D2. Walking lunges - 3 x 40

Strength/Volume Cycle - Week 1

Monday 9-17

TRAINING:
A. Power Clean
240(x3)-250(x2)-260(x2)
B. Hang Power Clean - x 3
275x3-285x3-295x3
C. Volume Squats - 5 x 10-10-8-8-6
275-285-300-315-325
D1. One-Leg RDL - 3 x 10 @ 50# DB/hand
D2. BB Rows (Snatch-grip) - 3 x AMRAP (-2)
155x20, 175x16, 195x12
D3. Ring Push-ups - 3 x AMRAP (-2)
16-16-14