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#

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 42, Day Three

Friday 4-11

TRAINING:
10mins 80% effort
3 burpee MU
FW heavy/arm 50m - 100#/arm
2 rope climbs 15'
Rounds: 3*

rest 5mins

10 mins 90% effort
AD 20cals (1.5-2 min)
7 HSPU
10 DB single arm PS - 70# (5/arm)
Rounds: 4

rest 5mins

5mins 100% effort
25 DU
5 burpees
5 PS 75/45#
Rounds: 5

Notes: I didn't warm up very well and couldn't muster any Bar MUs in today.

Not sure if it was due to going two days in a row or what, but it felt awkward and I had no pop. Subbed burpee pull-ups and cashed out with some dips afterwards.

OPT: Week 42, Day Two

Wednesday 4-9

TRAINING:
3 sets
5 TnG PS 60-70% of 1rm build per set
135-145-150
6 burpees AFAP
Bear Crawl - D/B (approx 20sec)
rest 4-6mins
+
3sets
8 DL TnG build per set
365-375-385*belt
5 no push-up burpee box jump 20" AFAP
15 SDLHP strokes all out
rest walk 4-6mins
+
3sets
Airdyne - 40sec 97%
rest 1 min

OPT: Week 37, Day Two

Wednesday 2-26
TRAINING:
3 sets 
10 KBS russian heavy - 100#
5 burpees AFAP 
Plate Push - 45# D/B
rest 4 min
+
3sets 
5 60-70% of 1rm PS TnG 
135-145-150
5 no push burpee box jump 20" AFAP 
15 SDLHP - 45# BB
rest walk 4 min
+
3sets 
5 SC 65-75% of 1rm TnG 
195-205-215
6 chin ups AFAP 
10 burpees AFAP 
rest 4 min
+
Week 2 Sprint Protocol
20 on, 10 off
10 on, 20 off
15 on, 15 off
15 on, 15 off
15 on, 15 off
10 on, Recover

OPT: Week 35, Day Four

Saturday 2-15
TRAINING:
A. FS @31X1; 3-4x3; 65% of 1rm; rest 2mins 
230# x 4 x 3
B. FS @31X1; 3-4x3; 75% of 1rm; rest 2-3mins 
265# x 4 x 3
C. FS @31X1; 2-4x3; 80-85% of 1rm; rest 2-3mins 
280 x 4, 290 x 4, 300 x 3
D1. Push press cluster 2. 2. 2 x 3; rest 10sec btw 2's/rest 90sec 
135-155-175-190-190
D2. Wtd chin up cluster 3. 3. 3 x 3; rest 15sec btw 3's/rest 90sec 
35-35-35-35-35
+ 
3sets 
40 DU 
20 Front rack reverse lunge 135/85# 
7 HSPU
rest 90sec
Time: Approx 3 min/round

Superbowl Sunday WOD - Functional Training

Sunday 2-2

TRAINING:
5 rounds of:
10 Spartan Tire Flips (w/ a jump through the tire)
Rest 3 min b/t sets

(Approx. 90 sec of work/round)
+
8 rounds for time of:
5 Burpees
10 Sledge Hammer Swings - Alternate sides each round

Time: 5:06

Notes: Lot's of functional work today. Done at home in the driveway. Had to use the sledge to break up the ice frozen in the tire first. This was fun though...felt pretty barbaric...you know...in the elements, swinging, jumping, lifting and shoving things. Had ice forming in the beard and bits and pieces down my back by the end of it (insert manly grunt here...). Loads of fun though!

Saturday WOD

A. BS + BJ - 3+3 x 5
135-225-275-315-335-355-375-395
B. CJ 80% - EMOM for 10 min
240#
+
5 Rounds of
10 HSPUs
15 KBS - 70#
20 UB DU
Rest 2 min b/t rounds

Notes:
Felt good to get back in and squat. Wanted to push it higher, but left it on the table. CJ work was legit too.

IWT work was good. All UB reps except last set of HSPUs...went 8+1+1. Didn't really hustle between movements, just stayed moving. Started out at 1:15 of work time and seemed to lose, on average, about 3-5 sec each round. Mostly from pausing in the HSPUs trying to go UB.

OPT: Week 33, Day One

Monday 1-27
TRAINING:
A. Wtd Chin Up pronated medium grip - build to a 1RM (3-2-1-3-2-1)
BWx5, 45-60-75-60-75-90-100(F)
+
5 rounds of:
10 HSPUs
10 DL TnG - 315#
150# prowler sprints - D/B (High-Low)
rest 1:30 b/t sets

OPT: Week 32, Day One

Monday 1-20

TRAINING:
A. jerk balance - 5 sets of 3; rest 1 min - low load, high efficiency

95-115-115-135-145-145-155-155-165
B. push press - build to a max in 12 min - MAX 6 attempts
185-195-205-215

+
6 sets - change order per set @ 90% each set: rest 4 min btw sets
[25 WB's -20/14# to 10ft, 20 PP - 95/65#, 25 KBS - 1.5/1 pd, Row 400 m, 4 x 20 unbroken DU's]

25 WB
20 PP - 95#
25 KBS - 60# KB
40 SDLHPs - 45# BB
4 x 20 UB DUs
rest 4min
+
25 KBS - 60# KB
20 PP - 95#
40 SDLHPs - 45# BB
4 x 20 UB DUs
25 WB
rest 4min
+
4 x 20 UB DUs
25 WB
40 SDLHPs - 45# BB
20 PP - 95#
25 KBS - 60# KB
rest 4min
+
40 SDLHPs - 45# BB
4 x 20 UB DUs
25 WB
25 KBS - 60# KB
20 PP - 95#
rest 4min
+
20 PP - 95#
4 x 20 UB DUs
25 KBS - 60# KB
25 WB
40 SDLHPs - 45# BB
rest 4min
+
25 WB
20 PP - 95#
25 KBS - 60# KB
40 SDLHPs - 45# BB

20 PP - 95#
4 x 20 UB DUs

Notes: 

Had to stay home with a sick kid today. Fortunately I could do the workout as Rx'd at home. It was nice and I had all the necessary equipment. 

It took me a bit to feel out the Jerk Balance. I chalk outlined my split stance and my starting point so I could work on accuracy and proper depth on the drive and step forward.

ME Push Press was a legitimate push-press with not catch, all drive. Can't say that about all my past attempts.

The metcon was a slog. Felt like I slipped into survival mode and just got through it. All KBS and SDLHPs were UB. It took me until round 3-4 to realize I couldn't do DUs in the garage like I do in the wt. room. The ceiling is too low. After I figured out I need to bring my knees up instead of jump higher I hit the sets UB. Before that they were pretty split b/t UB and one break.

PP was strict with complete lock-out over head and the ears through the elbows. No dip to catch.

OPT: Week 31, Day Three

Friday 1-17

TRAINING:
A. 3 sets @ 95%:
10 TnG DL AFAP - 40% 1RM (225#)
AD 20 sec MAX effort (Plate Push - D/B/ + 1/2D)
rest walk 4 min
+ (4-5min rest b/t)
B. 3 sets @ 95%:
10 heavy russian swing (100#)
Row 20 sec MAX effort (10 Burpees AFAP)
rest walk 4 min
+ (4/5min rest b/t)
C. 3 sets @ 95%:
10 PS - 30% 1RM TnG AFAP (65#)
Run 20 sec @ 95% 
walk rest 4 min
+ (4-5min rest b/t)
D. Dianne: 
21-15-9
DL - 225#
HSPU

Notes: 
None of this was stellar...Felt like something was missing the whole time. Not sure if it was because there were only 3 rounds/IWT, the loads were too light, rest too long, combination of it all, or what? I rested the minimum allowed and only rested about 4-5min between IWTs. None of it really fed the animal today...

The DL was fast and snappy, Russian swings were quick and easy (unfortunately no option to go higher...maybe increase volume next time or switch to a power clean next time) and PS was just a quick Muscle Snatch...

Rested about 4-5 min and hit a quick (or slow if you compare to my previous times) Dianne afterwards. Hit the wall after the first set of 21 HSPUs...which I figured would happen. I should have gamed it better to avoid muscle failure, but my stubbornness prevailed as usual. First round was completed in less than 45 sec...had to break up the 15 and 9 HSPUs so bad that the DL became a non-factor. HSPUs were a definite limiter on this WOD. Need to commit to incorporating submaximal sets regularly throughout the day if I want to improve or get back to where I once was.

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 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 27, Day Three

Saturday 12-21

TRAINING:
A. BS @ 30X1; 4-5 x 2; rest 2 min
355-385
B. BS @ 30X1; 2-3 x 2; rest 3 min
405x2-425(DNA)
C. CJ - 80% 1RM - emom x 1 - 10 min
225#
+
5 rounds of
18 Bench Jumps (6 in a row x 3 times through)
21 KBS - 55#
rest 2min b/t sets
Work to rest 1:2 - approx 1 min/round
+
3 sets of:
AMRAP Split Jumps - 45 sec
rest 1 min
46-46-40 (+6)
+
HS Walks x 1 length of wt. room

Notes: 
Back to back days. Went in later than I normally do (around 11:00am) and just wasn't feeling the heavy double today. The set of 405 started feeling a bit shallow on the second rep so I racked it. Decided to go for a single at 425# but when I unracked it I wasn't feeling it. The weight felt heavy on my back so I racked it and moved on. (DNA = Did not Attempt)

The CJ work felt good and solid. 225% is 80% of 300. Not sure if I could hit that or not, but for work sets it felt right.

HS work is getting easier. Feel like I have more control and am able to correct without coming down.

OPT: Week 27, Day Two

Friday 12-20

TRAINING:
A. HPS - 1 emom tough - 12 min
185x7, 190x3, 195x2
B. PC TnG - emom - 64% 1RM - 3 reps - 15 min
195#
+
5 sets:
20 DU's
10 PP TnG (115-120-125-130-135)
15 unbroken CTB chin ups
rest walk 2:30 b/t sets
 

OPT: Week 25, Day One

Monday 12-2

TRAINING:
A. clean grip DL - build fast for a moderate single
225, 275, 315, 365, 395, 425, 450, 470* belted

rest EXACTLY 5 min

5 sets for times - 90-95%%:
10 DL - 70% part A (315#)
21 Wall Balls - 20#/14# to 10 ft (all UB)
10 HSPU (UB, 6-4, 2-3-3-2, 2's, 2's & 1's)
(rest walk 90 sec)

rest EXACTLY 5 min

1 set amrap CTB chin ups - 18

OPT: Week 24, Day Two

Wednesday 11-27

TRAINING:
A. HPS - 2,2,2,2; rest 2 min
95-125-145-165-175-185-195* (1+1) - missed on second rep, regripped and hit it
B. Snatch Balance - build to a tough double in 12 min
135-155-175-195-215-230* 
*popped it up to over head, but didn't drive under it so I dumped it and called it a day.

C. OHS @ 2020; 10,10,10; rest 2 min

135-155-175-185

rest 2-3 min
 
4 sets incremental per set:PC TnG x 5 (195-205-215-225*)
Row 200 m
rest walk 4 min actively
* 3+1+1. Lost hook after 3rd rep. Quickly did two singles to round out to 5.
 
rest 5 min
 
Row 1 min @ 97-99% (SDLHP - 45# BB)
rest walk 5-7 min x 4
(55-57-58-59)

rest 3 min
 
Rope Climbs x 10; rest 1 min b/t climbs

OPT: Week 24, Day One

Monday 11-25

TRAINING:
A. Thruster EMOM - build to a solid 3 - start light
45-95-115-135-155-165-175-185-195-205
+
3 sets:
10 thruster - (135-145-155)
NPUBBJ - 20" x 10 (No push-up Burpee Box Jumps on bench)
AD 15 sec @ 95% (Down/back plate push)
(rest walk 4 min b/t sets)
+
3 sets:
Reverse Sled Drag 
aggressive and higher turnover toe to heel pace - 30 sec (200#)
walk rest 3:30 

OPT: Week 22, Day Two

Wednesday 11-13

TRAINING:
A. Press @ 10X2; 2-3 x 4; rest 2 min
115-135-145-155-165-175(1)-165
B. Dead Hang to Inverted on rings (DH2I) - 2-3 reps emom - 8 min
3 q min
+ 
3 sets:
AMRAP unbroken MU's (1,1,0*)
rest 10 sec
AMRAP wall balls in 60 sec (36,36,36)
rest 20 sec
AMRAP DU's in 90 sec (100,80,60)
rest 3-4 min walking actively

Notes:
MUs were rough. Lat were still a bit fatigued from last Friday and the DH2I must have taken it out of me. I did 5 strict Pull-ups and 5 Dips on the last round since I missed the MU.

OPT: Week 21, Day 3

Friday 11-8

TRAINING:
A. Clean off high blocks - build to a tough-ish single in 12 min
260-280-295-310(Fx3) - close...
B1. FS @ 30X1; 3-4 tough x 5; rest 20 sec
255-265-275-285-295
B2. AMRAP COVP chin ups; rest 4 min
30-21-15-15-15
C. AMRAP jump switch lunges in 40 sec; rest 60 sec x 3
44-42-40