Training for Week of 5/18 - 5/23

Sunday 5-18
Wendler 5-3-1 (75-85-95%)
A. Press 5-3-1+
135-150-165(f)-135(10)
B. Deadlift 5-3-1+
375-425-475(5)
C1. Pendelay Rows -  5 x 3 @ 31X1
135-155-175-195-205-215-225-135 AMRAP (15)
C2. Pistol Squats - 5 x 12 (alt legs) 12-12-12-12-12-12-12-
D. EMOM - 20 min
Odd - Burpees
Even - 20 RKBS - 70#

Wednesday 5-21
A. Power Clean - 3 x 3
135-185-205-225-235-245
B. Back Squat - 8-5-3-1-1-1-5
295-335-355-380-380-380-335
C1. Wtd Pull-ups - 8-5-3-1-1-1-5
10-40-55-70-70-70-40
C2. Wtd Dips - 8-5-3-1-1-1-5
15-50-65-80-80-80-50
+
50-40-30-20-10
Double Unders
Sit-ups (unanchored)
Time: 5:56

Friday 5-23
A. 3-Pos Snatch - 1.1.1 x 3 - 60-65%; rest 2 min
145#
B. HS Walks x 3 attempts
+
3 sets @ 95%:
12 heavy russian swings - 100#
AD 20 sec MAX effort
rest walk 4 min
+
3 sets @ 95%:
5 TnG Deadlift heavy build per set (stay between 75-80%)
385-405-425
Row 20 sec MAX effort
rest walk 4 min
+
10 PC TnG 50-60% of 1rm (150-160-170)
12 burpees AFAP 
walk rest 4 min
+
Tabata Airdyne sprints
+
6 min @ Z1

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 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.

OPT: Week 28, Day Three

Saturday 12-28

TRAINING:

A. BS - build to a tough single in 15 min

Warm-up: 135-235-295 x 5

Work Sets: 335x5, 365x4, 385x3, 405x2, 425x1, 435x1(f)
+
B. Power Grace:
30 reps for time:
CJ (PC+PP) - 135# (15+3+3+1+1+1+2+2+2)

Time: 2:08

+

C. emom - 20 min
odd - PC TnG - 60% 1RM x 3 (185-185-195-195-190-190-200-200-205-205)
even - HS walk max distance in 20 sec 
D. emom - 20 min
odd - PS TnG - 58% 1RM x 4 (125#)
even - 7 CTB chin ups

Notes: 
Had the family with me today. Thought I would get the 435, but lost my mental focus. 425# is the most I've done since we were on the Catalyst Oly cycle. Not sure how today's Grace compares to previous attempts. It has been so long since I have done it I can't remember. Goal was to just keep moving. Probably could have pushed the 15 into 16-18, but thought I would game it from there to avoid muscle failure. I was at 15 reps in 44-45sec mark.

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 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 26, Day One

Monday 12-9

TRAINING:
A. HPS/PS waveload - 1.1 emom - 12 min
145-155-165-155-165-175-165-175-185-175-185-195(Near miss on HPS, then 1 PS + 1 HPS off time) 
B. PC TnG - emom - 62% 1RM - 3 reps - 20min
185#
C. Bar MU Practice - 1 q 30-45 sec x 13 reps
+
Row 75 sec @ 95%
rest walk 4 min + Free HS practice x 1 attempt b/t rows x 6 
60-62-65-65-65-68 (380 reps) 

Notes: 
Bar MUs felt good...and easy actually. Free HS are getting easier too. I think I hit about 12-18 sec without coming down on my last attempt.

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 23, Day One

Monday 11-18

TRAINING:
A. Power Snatch - 1.1.1; high paused hang, just below knee cap, floor; rest 2 min x 5
WU: 95-125
WS: 145-155-165-175-185
B. PC TnG Cluster - 3.3.3 x 3; rest 2 min
185-200-215
C. 100 TGU for time - 1.5 pd
Time: 26:08

OPT: Week 12, Day Three

Friday 9-6 

TRAINING:

A. Power clean; 3, 2, 1, 3, 2, 1; rest 3 min (TnG)

225-245-265, 235-255-275(f)-275*
+
Amrap in 8 min:
3 deadlift 275/185#
3 bar facing burpees
6 DL
6 BFB
(etc… increase by 3 per round)

Outcome: 18+6 (finished the last 12 BFB after time)

Notes: 
I was really wanting to pull under the bar and catch in a full clean on the PC. The higher I went up on the weight, the uglier my receiving position was and the lower my elbows were. However, 275# might be close to what my old PR was on PC...maybe within 5-10#.

OPT: Week 12, Day Two

Wednesday 9-4 
TRAINING:
A. Squat snatch; 1 rep on the 30 seconds for 20 reps @70% 1rm - 155#
B. Front squat; 6-8x4; rest 2 min
205-215-225-235-245
+
7 TnG power clean and jerk 135/85
10 perfect burpees (maintain hollow position - no hip sag)
rest 3 min x 6

OPT: Week Nine, Day Three

Friday 3-1

TRAINING:

A. Squat snatch; build to a max in 8 min (NTL)

95x2, 135x2, 165x2, 185x1, 200x1, 215x1, 225xF-F

B. Drop to 80% of A and perform 1 rep on the 20 seconds for 15 reps

175# x 15 reps

C. TnG power clean; build to a 5RM
185-205-225(4+1 HPC)* Lost hook grip after rep 4 and couldn't pull it.

+

3 rounds for max reps:
1 min power cleans 185# (14-13-12)
Rest 15 seconds
1 min thrusters 135# (13-10-7)
Rest 15 seconds
1 min ME Burpees (21-17-17.5)
Rest 2 min