OPT: Week 20, Day One

Sunday 10-28

TRAINING:
A. Power Clean - 55% of 1RM - EMOM for 8 min
165#
B. Power Snatch - 62% of 1RM - EMOM for 8 min
135#
+
C. 4 rounds of:
25 KBS (American) - 70#
15 Ring Dips (UB-UB-B-B)
25 Double Unders - AFAP (All UB)
rest 2min
+
D. 15 min Sled Drag @ Z1 - 50#
E1. Ring Rows - 2020 - 3 x 12; rest 1 min
E2. Parallette Push-ups @ 2121 - 3 x 12; rest 1 min

OPT: Week 14, Day One

Sunday 9-15

TRAINING:
A. Platform SG DL x 5's

185-207-227-255

B. Platform CG DL x 5's

295-317-339-360
C. Weighted Ring dips; 4-6x6; rest 2 min

30#(6)-30#(6)-40#(6)-50#(4+30# x 2)-40#(4)-40#(4)
D. Weighted strict T2P (Thumbs-2-Pit) Ring Pull up clusters 1.1.1x6; rest 15 sec/rest 2 min

20#-30#-40#-50#-60#*-40#-BW(4)

E1. Parallette Push-ups (Feet on small box) x 20; rest 1min

20-20-20*

E2. Ring Rows (Feet on small box) x 15; rest 1min; x 3

15-15-10+5
+
Run 400m @ 85% (around the block)

rest 2 min; x 5
1:31, 1:22, 1:26, 1:27, 1:27

Notes: 
Platform DL felt good. Strapped up on all DL. On the set of Ring PUs @ 60# the first rep was the only T2P the other two were COVP so I dropped to 40# and then did an extra set of BW. Did some extra push/pulls. Had to pike on the last 5 of the parallette push-ups to get the 20 in, but didn't come off the bars.

Arms were crazy sore from doing all the SDLHPs on Friday so I opted for doing some 400m repeats. It felt good to stride out a bit. Once around the block is pretty darn close to 400m so that's what I'm calling it. My times were about right based off of what I can remember the last time I ran 400m at the HS.