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 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 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 20, Day Two

Wednesday 10-30

TRAINING:
A. Press Cluster @ 12X2; 1.1.1.1 x 6; rest 2 min

115-125-135-145-155-165(1)-155
+
3 sets:
10 burpees AFAP
10 toes to bar unbroken AFAP
rest walk 90 sec

as Rx'd
+
3 sets:
30 wall balls unbroken
rest 30 sec
AD 20 sec @ 95% effort (Plate Pushes)
rest walk 2 min 

as Rx'd

OPT: Week 17, Day Three

Friday 10-11

TRAINING:

A. Find your Max Vertical Jump - 3 attempts 

B. EMOM - 12 min

odd - PS TnG - 60-65% 1RM x 3 (125#)

even - 1 MU + 5 ring dips

 

rest as needed

 

5 sets incremental effort:

PC TnG x 3

6 burpees AFAP

AD 15 sec max sprint (plate pushes)

walk rest 4 min

PC Loads: 205-215-225-235-245(1)-225*

Notes: 

Felt like the PS was a little too light, but it was around 62-63% of 200# which I am not sure if I have ever power snatched that or not. I think the most I have done is 190 x 2. Probably should have pushed it up to 135#.

I bit off more than I could chew on loading for the PC in the IWT. I should have either started lighter or only jumped 5# each set. Went for 245 and only got one. Had no jump left in my legs. Had to strip down to 225 for a triple. Live and learn.

OPT: Week 16, Day 3

Friday 10-4 

TRAINING:
A. Clean - build to a tough single in 8 min
135-185-215-235-255-275-290-300 (Fx3)
rest 2-3 min
B. 90% of part A; amrap in 4 min

265# x 7
rest 2-3 min
C. 80% of part A; amrap in 4 min

235# x 10
D. Plate Pushes - 45 sec + 20 Push-ups @ 95% effort; rest walk 4 min x 5

Off the Rails: FS, BS 20 rep, Plate Pushes

Friday 5-10
TRAINING:
A. Front Squat x 3-3-3-2-2-2-1-1-1
265-285-305 x 3
315-325-335 x 2
345-355-365(f,f) x 1
B. Back Squat - 20 rep (305#)
22 reps
C. Plate pushes - 15 seconds @100% rest 2:15 x 5
as Rx'd

OPT: Week Three, Day Three

Friday 1-18

TRAINING:
A. Back squat 2, 2, 1, 1; rest 2 min
375-385-395-405
B. Paused below the knee squat snatch 2, 2, 1, 1; rest 2 min
165-175-185-195*
+
Metcon:
4 Rounds of:
30 seconds max reps power snatch 95
30 seconds max reps burpees
30 seconds max reps kbs 2-pd
30 seconds max reps box jumps 24
1 min max calories airdyne (Plate Pushes)
Rest 12 min

Notes/Outcome:
Last Snatch at 195 was ugly. Attempted it a couple more times, but was all over the place. Missed it behind, in front...was definitely pulling it high enough, but just not clicking. I think I let the weight pull me too far forward which put me out of sync on the lift. 185 felt good and I probably should have stayed there.

Metcon Results
1. 14-13-11*-12
2. 13-12-11-10
3. 15-14-12-12.
4. 12-11-7-6
5. DBx2.5-DBx2-DBD-DBD

Only recovered 9, 8, 5-ish minutes between rounds due to time...became a survival situation by the end...and I may be beginning to hate plate pushes as much as Burpees now...they have a major "suck factor" to them!

Mis-heard the watch on round three and dropped the BB with 5-6 seconds left during the PS. Probably good for another rep or two there had I not...oh well...

OPT Programming: Week 2, Day One

Monday 1-7

TRAINING:
A. Back squat 3, 1, 3, 1; rest 2 min
Warm-up: 135x10, 225x8, 275x5, 315x3, 340x3
Work Sets: 365-385-375-395
B. Snatch Balance; 3, 2, 1, 1, 1; rest 2 min
Warm-up: 95x3, 135x3, 165x3
Work Sets: 195-215-235-255-???
+
Metcon:
3 Rounds of:
1 min max reps power clean and jerk 135/75
1 min max reps no push up burpee box jumps 24"
1 min max calories airdyne
Rest 10 min
Metcon Results
PC+J: 16-15-15
Burpee BJ: 10-11-10
Plate Pushes: D/Bx2, D/B/D, D/B/0.5D

Notes: I thought there were only two singles on the snatch balance...I totally missed that there were supposed to be three. Oh well...would have liked to have gone for another, but still did work.

Press and DL RPT + Box Jumps, Pull-ups, HSPUs and Plate Pushes

Friday 12-21

TRAINING:
A. Press RPT - 85%, 75%, 65% AMRAP
165 x 4, 165 x 3; 145 x 11; 125 x 15
B. Deadlift RPT - 465-415-375
465 x 1, 415 x 6, 385 x 10, 365 x 12*, 315 x 20*
*6+6 - Had to strap up on second 6 due to grip failure.
C. 100 Box Jumps for time - 30"
TT: 9:45
+
3 rounds of:
AMRAP (-1) Strict COVP Chin-ups (8-7-7)
AMRAP (-1) HSPUs (12-12-8)
Plate Pushes - D/B
rest 2min b/t rounds

Snatch, Front Squat + IWT

Frinday 12-14

TRAINING:
A. Snatch - 2 x 4
95-115-135-155-175-190-195-200
B. Front Squat - 8 x 1 @ 50X1
315-315-315-315-315-315-315-315
C. Front Squat - 5 x 3 @ 32X2
285-285-285*-285*-285
+
4 sets of:
10 FG Pull-ups; rest 20 sec
10 HSPUs; rest 20 sec
Plate Push - D/B/D
rest 2min b/t sets

Volume/Strength Cycle 3, Week 3

Friday 12-7

TRAINING:
A. Snatch - 70-80% x 2 x 4
95-130-150-170-185-190-195
B. Front Squat - 8 x 1 @ 50X1 (305#)
185-235-275-305-305-305-305-305-305-305-305
C. Front Squat - 5 x 3 @ 32X2 (275#)
275-275-275-275-275
+
4 rounds of:
Fat-grip COVP Chin-ups x 10; rest 10-12 sec (10, 10,7+2+1, 5+2+1+2)
HSPUs x 10; rest 10-12 sec (10-10-10-8+2)
GHD Sit-ups x 20; rest 10-12 sec (20-20-20-20)
45# Plate Pushes - 30 sec (as Rx'd)
rest 1:30-2:00min b/t rounds

Strength/Volume Cycle 2, Week 4

Friday 11-16

TRAINING:
A. Snatch - 2 x 5 @ 75-85%
B1. Paused Back Squat - Work up to a 2 RM
B2. 3 Box Jumps
B3. AMRAP COVP Chin-ups - Strict, no kip
C. 20 rep Breathing Squat + DB Pull-over x 10

+

IWT:
3 rounds of:
5 Hang Power Snatch (straps) - 145#
10 CTB Chin-ups
45# Plate Push - D/B x 2
rest 2-4min

TRAINING OUTCOME:
A. 95-125-145-165-180-185-190-195-200
B1. 225-275-315-335-355-365
B2. 3-3-3-3-3-3
B3. 10-9-8-8-9 (44 total)
C. 265# w/ 3 big breaths in b/t reps

Lower Body Volume, Week 2 + IWT

Tuesday 7-17

TRAINING:
A. Dead Stop Good Mornings for Speed - 5 x 5
95-135-145-155-165-165-165-165
B. Reverse Lunges - 4 x 8/leg
70-70-70

+

C. IWT:
3 Tough Hang Power Snatches (185#)
Plate pushes - Down and Back x 3 (sucked...)
rest 3-4min
+
3 Moderate Hang Power Cleans (240#)
Plate pushes - Down and Back x 3 (Really...really sucked)
rest 3-4min
+
3 Tough Hang Power Cleans (265#)
50 Double Unders (Very Broken...)

Cash-out:
Did some inverts to a skin-the-cat back to a front lever movement on the rings to get a good stretch on the shoulders/thoracic area. Felt really good.

Also hit some free hand stands and some hand stand walks. Need to remember to do those regularly.

Notes: Hammy is on the mend. Really guarded it on the Good Mornings but it didn't give me any trouble. Lunges don't bother it at all and the Hang-Power versions of the lifts felt good. I believe the strain is low enough that it doesn't activate during those movements.

It really felt good to feed the animal today. Haven't done an IWT/Metcon-like WOD in a long time. Glad we are going to be able to add that component regularly on Wednesdays.

Deload/Transition Week: Day 3

Thursday 2-23

TRAINING:
A. Clean + 2 Front Squat + Jerk - 60% x 5
B. Front Squat - 60% x 5, 65% x 5, 70% x 3, 70% x 3, 65% x 5, 60% x 5
C. Good Mornings (light) - 3 x 8
D. Sit-ups - 60 total
E. Plate Pushes (Down and Back) x 4; 1min rest b/t sets

TRAINING OUTCOME:
A. 185-185-185-185-185
B. 225-245-265-265-245-235
C. 135-135-135
D. as Rx'd
E. as Rx'd

Oly Linear Progression + OPT IWT

Tuesday 2-14

TRAINING:
A. Clean & Jerk - 79% x 2, 82% x 1 x 2, 85% x 1 x 2
+
B. IWT
5 Rounds of:
3 Hang Power Snatch (Increase load each round)
20 sec Plate Push
rest 4min

TRAINING OUTCOME:
A. 240-250-250-260-260
B. 135-145-160-170-175*

Notes:
Used straps on the last round of the IWT. They helped a bunch. Jerk felt a little out of whack today. Not sure what the deal is. I could definietly feel the heavy FS from yesterday on the cleans.

Halting Clean Deadlift + Mid-Hang Clean, Clean Deadlift, Snatch Balance, Jerk, IWT: Heavy Deadlift and Burpees for Height

Tuesday 6-14 OPT Day 192/Catalyst Oly Bias Day 5:
OLY TRAINING:
Halting Clean Deadlift + Mid-Hang Clean 70% x 2 x 5
Clean Deadlift 100% x 5 x 3
Snatch Balance 70% x 2 x 3
Jerk 80% x 2 x 5

OPT TRAINING:
5 sets @ 97-100%:
5 tough DL touch and go - heavier per set
rest 0 sec
12 burpees - jump to touch 12" above max reach
rest 5 min active recovery
+
Airdyne 20 sec @ max effort (plate pushes)
Rest 2:40 x 4

TRAINING OUTCOME:
Oly Training:
Halting Clean + Mid-Hang Clean - 200#
Clean Grip DL - 285#
Snatch Balance - 155#
Jerk - 230#

OPT IWT:
DL: 385 - 400 - 415 - 430 - 440 (3+1.75) - 405
Burpees for max height as Rx'd
+
20 sec of Plate pushes (45#) - Down and Back

Notes:
I used a clean grip for the IWT on 385 and 400 then switched to an over/underhand grip for the 415 and 430. I flipped back to the CG for the 440 and lost my grip after the 3rd rep. I regripped and then was only able to pull it legit once. The 5th rep I just could not lock it out. I got it up to about mid thigh, but could not roll my hips through. I even tried it again after the burpees and got the same result. I was was done...I did pull 405 once when I was stripping down and it felt good.

IWT: Squat Cleans & AMRAP Push-ups

Thursday 5-19 OPT Day 181:

TRAINING:
3 squat clean heavy
rest 10 sec
AMRAP Push Ups
rest 4 min x 5
+
Airdyne sprints:
25 sec @ max effort
Rest 3:35 x 5

Training Outcome:
Squat Cleans and Push-ups:
225/80-235/60-240*/50-240*/45-245/46

Notes:
I had to do 2+1 on the 240. I got the first two, but my elbows dropped on the 3rd rep both times and I dumped it. Really focused on the 245 and got it. None of them were touch and go.

Push-ups were taxing by the end. I should have pushed it harder during the middle sets. I found myself just stopping. I was having to pike and do singles, but I could have kept going...oh well...live and learn.

Subbed Prowler/Plate pushes for the Airdyne Sprints...and they sucked!!

IWT: Deadlift + Burpees for Height, Hang Power Cleans + Burpees for Speed, Plate Pushes

Thursday 5-4 OPT Day 171

TRAINING:
A. 3 sets:
5 tough DL touch and go
8 burpees AFAP - jump explosive/high at top to touch something
rest walk 5 min
+
B. 3 sets:
5 tough hang power clean
8 burpees AFAP - work on speed up and down, barely off ground
rest walk 5 min
+
C. 3 sets:
Airdyne 20 sec @ max effort (sub 100-200m sprints)
rest 4:40 off bike

Training Outcome:
A. DL Loads: 385-405-425
B. HPC Loads: 225-225-235
C. Subbed 45# Plate pushes for Airdyne (down-back-down) and recovered about 2-3min between

Notes:
Should have started a little heavier on the DL.

I had to break the first round of HPC 4+1. I didn't have my mind dialed in and lost my grip. Second round I did an extra rep because the second rep I did not rack it all the way. Third round was UB.