OPT: Week 44, Day Three

Friday 4-25 (from dec 14/15 on OPT)
Day 1
1.
"Combined Jump"
For inches/reps:
10 min establish 3 max distance broad jumps
Rest 1 min
10 min establish 3 amrap sets of DU's unbroken
(scored as total inches for 3 jumps plus total reps for best 3 max sets)
10-10-13-48-51-70
(169 reps - top three attempts)

Rest 15 min

2.
"WM-biathlon"
For time:
10 unbroken CJ - 135#
Airdyne - .75 mile
10 unbroken CJ - 135#
Airdyne - .75 mile
10 unbroken CJ - 135#
Airdyne - .75 mile
10 unbroken CJ - 135#
Airdyne - .75 mile
10 unbroken CJ - 135#
Time: 14:47-48

Notes:
I was running pretty late so I used the broad jumping as a warm-up. Didn't measure or really go for it. Rushed the DUs...but I do think I PR'd by two maybe. Not sure.

Airdyne took between 2:15-2:30/attempt. All PC/J UB except number 10 on last round. My grip failed on the pull. Quickly regripped and pulled

OPT: Week 44, Day One

Monday 4-21
A. PC and SJ build to 90% if feeling it go for something
135x2, 165x2, 195x2, 215-225-235-245*-255*
+
2 sets
15, 12, 9 all out
PC 115/85#
burpee
rest exactly 10mins
3:22 & 3:27 all PC UB
+
10min AD Z1

Notes: Felt really tired this am

OPT

Friday 4-4
TRAINING:
A. BS @30X1 x 4 x 5; rest 3mins
225-275-315-325-335-345-355
B1. close grip bench press @30X2; 5, 5, 5, 5; rest 90sec
165-185-205-225
B2. pendlay row @20X1; 6-8; rest 2mins
155-175-175-185 x 8
+
8 rounds for time
4 strict chin ups (UB)
7 ring dips (UB-UB-UB-UB-UB-6+1-5+2-4+2+1)
4 CTB chin ups kipping (UB)
7 HR pushups
AD 20cals (10 NPUBBJ-20")
Time: 20:52

OPT: Week 41, Day One

Monday 3-24

TRAINING:
A. Segment snatch pause 2sec at mid thigh then snatch; build this to a max in 12mins 
135-155-165-175-185-195-205
B. build to a tough single snatch balance in 10mins 
135 x 3 x 12 EMOM
C. emom - PS TnG x 4-5 60-65% of 1rm - 6mins 
140#
+ 
15, 12, 9 for time 
OHS 115/75# 
burpee 
Time 3:27
+
Tabata Airdyne Sprints 
8 rounds of 20 ME, 10 sec spin

OPT: Week 40, Day Two

Wednesday 3-19

TRAINING:
A. build to a 5rm TnG Hang snatch in 10mins 

95-115-135(3)-135*-150-165 (3+2)

*Used straps from here out. TnG feels a bit weird from the hang. Felt like I could have gone substantially higher if it weren't to be TnG.
B. PC cluster 1. 1. 1. 1; rest 10sec btw reps/rest 3mins x 3 

210-225-240-255(3)
+
2 sets 90% effort 
Airdyne 800m - (1:20, 1:21)
21 kb swings - 70#
rest 2:30
+
3 rounds increase time per round show in splits
5 PC 225/145#
7 burpees
Row 200m 

Time: 5:35

Splits: 1:55*, 145, 140

Notes:
I had to stop and put on some shorts after the 3rd rep of the PC on round one. I just had my compression shorts on and when the bar made contact at the jump point on my clean it felt as if the bar was sticking and coming to a halt and taking skin with it on the jump/pull. Lesson learned!

OPT: Week 40, Day One

Tuesday 3-18

TRAINING:
A. build to tough single squat snatch in 10mins 
135-155-175-195-215* got it after 2 misses
B. take 77% of A complete 1 snatch every 30sec for 10 sets 
165 x 10
+
for time 
10 T2B (UB)
90 DU (3 sets)
20 T2B (UB)
60 DU (2 sets)
30 T2B 7 + Singles
20 DU (Actually did 30 UB)
Time: 6:19

OPT: Week 39, Day One

Monday 3-10

TRAINING:
A. Split jerk build to 80% of 1rm in 10mins 
235#
B. 1 Split Jerk - EMOM for 5 min
225#
+
4 rounds for time 
Row 500m 
20 burpees 
Time: 10:41*
*rested 10 sec b/t rounds. Burpees were slow and steady. All rows took about 60 sec done UB.
+
Sprints
20 on, 10 off
15 on, 15 off
15 on, 15 off
15 on, 15 off
15 on, 15 off
10 on, 45 sec off
+
5 min Airdyne @ Z1

OPT-ish: Week 38, Day Three

Saturday 3-8

TRAINING:
A. FS @ 30X2 x 2 x 10; rest 45 sec b/t sets
WU: 45-135-185-225-250
WS: 275-275-280-280-285-285-290-290-295-295
*belted on all work sets
B. Deadlift - 5-5-5+ @ 65%, 75%, 85% of 475# (90% of 525)
WU: 135-225-275
WS: 310-360-405x10**
**Belted on the 405, Stopped at 10. Felt like I had another 3-5 reps in me.
+
Repeat of WOD from 2-17:
5-4-3-2-1
PC - 220#*
Bar Muscle-ups
Time: 6:07
*No belt, zero misses, and all callouses intact...
+
Airdyne Sprints
30 AFAP, 30 sec spin x 10 rounds (min)

Notes: First day back after at 3-day Hiatus. Felt good. Low right back still feels a little off. Thought some DL might make it feel better. We'll see. Decided to repeat the WOD I was unable to finish or time. It was a much better outcome this time.

OPT: Week 38, Day Two

Tuesday 3-4

TRAINING:
A. build to tough single Clean and jerk quick Not a 1rm 
135-185-205-225-240-255(clean only)
B. emom - 65% of 1rm clean and jerk x 3 - 5mins 
185#
C. emom - 70-75% of 1rm clean and jerk x 2 - 5mins 
215#
D. emom - 75-80% of 1rm clean and jerk x 1 - 5mins 
235#
+ 
8 (+2) rounds for time 
3 PS - 155# (TnG)
3 MU (singles)
3 high box jumps sd - 30"

Notes: 
Went back-back today. I could definitely tell. I just muddled through it today. Did the metcon more for completion than for time. Goal was to do the MUs with no misses, which meant I was doing singles all the way through. I would do one walk to the marker board and put a tally and then do another etc.

OPT: Week 38, Day One

Monday 3-3

TRAINING:
5 mins 80% effort 
3 wall walks 
5 box jumps 30" sd 
FW heavy/arm 30m 40m (D/B) - 80#

Outcome: 3 + 2 WWs - finished round 4 after time.

rest 5mins 

10 mins 90% effort 
Row 200m (20 SDLHP - 45# BB)
2 MU 
5 KBS PS/arm 1.5pd (55#)

Outcome: 5+20+1 (finished 6th after time)

rest 5mins 

5 mins 100% effort 
7 wall balls 20#  - 10' target 
5 burpees 
Outcome: Approx 8 + 5-6 WBs
+
Sprint Work; week 3 (x's 2 on the Airdyne)
20 on, 10 off
15 on, 15 off
15 on, 15 off
15 on, 15 off
15 on, 15 off
10 on, Recover/walk

Notes: 
Did work today. The first one wasn't bad at all. Actually went D/B so the FW ended up being 40m instead of 30m as Rx'd. Probably should have went heavier on the FW. 

OPT said to try to stay UB on the MUs. I only got through the first 2 rounds UB and narrowly missed rep 2 on round three. Not sure what I could have done differently to stay UB other than slow WAAAAAY down and take a long break between the SDLHP and the MUs. Instead I just did two singles.

What can I say about the last one...WB's and Burpees...dislike them both. Lost count in the middle, but I'm pretty sure I got 8 + 5-6 WB shots before the timer went off.

With the road conditions I opted to go to the wrestling room and do the sprint protocol on the Airdyne. Doubled the work since it was on the Airdyne. I did spin @ Z1 for about 4 min before, 5 min b/t, and 5 min after the second round.

OPT: Week 36, Day One

Monday 2-17
TRAINING:
A. Hang snatch pull x 1/Hang squat snatch x 1; x 5-6sets; rest 90sec 
135-140-145-150-155-160
B. PC cluster 2. 2. 2; rest 10sec btw reps/rest 3mins x 3 
185-205-220*
*form was degrading so I stopped
+
2 sets 
10 DB bench press @20X1 (75#,80#)
Run 400m (1:51, 1:48)
rest 2:30 
+
5, 4, 3*, 2, 1 for time 
PC - 220#
Bar MU 
Time: DNT

*tore a callous on 3rd rep. I did the set of 2 PC, but went to do the Bar MUs and I didn't have the gumption to push through it. I turned around and did the last PC then taped my hand and did the remaining 3 MUs.

Also had 3 misses initially on the set of 5 before I pulled it together. All BMUs were done as singles.

This is the second time I've done this. Next time these come up I'm wearing gloves or taping.

PM Sprint Work
2 rounds of:
20 on, 10 off
10 on, 20 off
15 on, 15 off
20 on, 10 off
10 on, 10 off
10 on, Recover
Walk 1 lap b/t rounds

OPT: Week 35, Day Three

Friday 2-14 
TRAINING:
A. Snatch pull cluster 1. 1. 1 x 3; rest 10sec btw reps/rest 2mins 
135-185-215*-235*-255*-275*
* Used straps
B. build to a tough double squat clean from high blocks rest 10sec btw reps - 12mins*
185-215-235-255-275*-285*-295* 
* took about 15min, belted on the last three sets
+
Airdyne @ 75-80% for 4min 
rest 2mins 
3 rounds for time 
15 burpee box jump overs 20-22" 
10 PC 135# (UB-UB-UB)
10 shoulder to overhead 135# (UB-UB-UB)
rest 2mins 
Airdyne @ 75-80% for 4min

Time of Metcon in the Middle: 12:50

Notes:
Hadn't done snatch pulls in a while. Probably should have warmed up better. Felt good by about the 3 set. The first two felt awkward. 

Had to modify the cleans. It was Rx'd to be Squat Cleans off High blocks with 10 sec b/t reps. I did High Hang and dropped it then picked it back up after about 8 sec for the second rep.

Subbed Airdyne for the 800m run. It was raining a bit...and that is all it took to discourage me. The burpee box jump overs were done over the gold/blue wooden box. It isn't quite 24 inches. Maybe 20-22" They were defintely the point at which I bogged down. I resorted to almost a controlled 5-point burpee followed by a jump-over...then let my momentum carry me into a 3-4 step walk, turn around and repeat. Slow and methodical...

OPT: Week 34, Day Three

Friday 2-7

TRAINING:
A. BS @30X1; 5.4.3.5.4.3; rest 3mins 

135-225-275-315 x 5

365(5)-380(4)-395(3)-375(5)-385(3)-400(2)
B. emom - 12mins 
odd - Squat clean TnG x 3 65% of 1rm (195#)
even - 1MU + 3 ring dips + 1MU + 3 ring dips 
+ 
10 -1 for time 
Wall balls 20/14# 10' target 
Chin ups (COVP)

Time: 4:41

OPT: Week 34, Day Two

Wednesday 2-5

TRAINING:
A. Squat Clean - 10 x 2; rest 3 min
135-185-215-225-230-235-240-245-250-255-265*-275*
*belted up
B. for time:
30 squat clean - 90% of highest double in part A - 245#
12:45 - no misses. 
C. 225# PC x 10 
Time: 1:45


Notes: 
A - Felt like I had another 5# for sure...maybe 10# on the doubles. The second rep out of the hole was a little tough and not as fast as the others. OPT notes said all working sets so I interpreted that as not a ME attempt so I stopped there.

I would drop the weight b/t reps and made sure I had a good, tight set-up before pulling the weight...so I may have taken between 3-5 sec b/t reps. 

B - Didn't push too fast on the 90% 30 rep AMRAP in an attempt to avoid misses. Just tried to keep moving. As far as amount of rest b/t reps, I would hit one rep, drop it, step off the platform and walk to the wall and then back for another. Just tried to keep moving. First 10 were done in 3 min, last 20 took 8:45. Went from around 3.33 reps/min in the first 3rd to an average of 2.35 reps/min overall by the end.

C. Had the idea to do a 4min PC AMRAP with a 225#, but I hit rep 7 or so and started looking like a starfish on the catch so I just stopped at 10 reps. First 5 were done in 30 sec. If my initial goal was 10 resp I would have pushed faster, but like I said, form was degrading so I just limped through to 10 and called it a day.

OPT: Week 34, Day One

Monday 2-3

TRAINING:
A. Push press; 3x3; rest 2 min
115-145-165-185-200-215
B. Wtd. Dips; build to a 5RM 
40-55-65-75(4)
C. Weighted supinated chin up clusters 5.5.5x3; rest 45 seconds/rest 3 min
25-25-25
+
3 rounds for time:
15 toes to bar (UB-UB-8+7)
15 strict hspu

Time: 6:43

Notes: 
I think my Push-press is getting stronger. Last time I did it I hit 225 for a single and today hit 215 for a triple pretty solidly...no dip to catch just a drive and lock-out.

I crapped out on the HSPUs...I did 10+3+2 on the first round and it was 1's, 2's, and 3's as I could muster them on the other two rounds. 

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!

OPT: Week 32, Day Three

Friday 1-24
TRAINING:
A. 1 1/4 front squat @ 30X1; 4-5x5; rest 2 min
135-185-205-215-225-235-245-255
B. Hang squat snatch below the knee; 3, 3, 2, 2, 1, 1; rest 3 min
WU: 95-125 x 3
WS: 155-170-185-195-205-215
+
3 rounds for time:
20 kbs 2 - Bring in the Black Pearl
20 wall balls - 20/14# to 10 ft
Time: 4:48

OPT: Week 32, Day Two

Wednesday 1-22

TRAINING:
A. Push press Waveload: 10, 3, 8, 2, 6, 1; rest 3 min
135-185-155-205-175-225 (+10) from Monday's ME

All PP were legit...dip, drive, head through lockout...no catch
B. Muscle ups; 3-4 (2) unbroken reps on the min for 15 min 

Scaled to 2 UB reps on the min - No misses, hard kip, but no misses
+
10 rounds for time:
10 toes to bar
10 hand release push ups

Time: 12:15

Notes:

per OPT, first 3 rounds were UB on both movements...from there it went down like this...

TTB: Rounds 4-5 were 5UB TTB + 5 TnG, after that it was 3-4 + TnG for the rest. After the first 3-5 UB I was just doing one TTB, swing the arms down and back to the bar and repeat. 

HRPUs: They hack me off b/c you'd think they would be easy, but they just suck the life out of me. I started fatiguing out and taking longer between the reps as the rounds piled up. 

This was one of those metcons where fatigue on the movements were the definite limiter not the engine driving it. I wasn't really breathing hard by the end due to the reps being so broken.

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 Two

Wednesday 1-15

TRAINING:
A. BS @ 3011; 10,10,10,10,10; rest 3 min
285-295-305-315-325
B1. Press @ 12X2; 4-5 x 3; rest 30 sec
135-145-155
B2. CTB chin ups - AMRAP (-2) x 3; rest 3 min
12-12-12
+
15,12,9 @ 100%:
PC - 115# - all UB
Burpees
Time: 3:34

Notes:
Ran out of time to do the second round of the metcon. Probably should have pushed the CTB and the burpees harder.