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#

Friday 5/1 - OPT Repeats - Day 53

Warm-up: RPR, Mobility, and Movement Prep

Training:

A1. Front Squat @ 30X0; 2-3 x 7; rest 10 sec (3-4 belly breaths)

3 x 245-250-255-260-265-270-275

A2. Back Squat @ 30X0; AMRAP x 7; rest 2 min

10 x 245-250-255-260-265-270-275

A3. L-Pull-ups @ 31X1; rest 3 min

5-5-5-5-5-5-5

B. Hang Squat Clean - Build quickly on the minute to a heavy single with perfect form

95-135-155-175-195-205-215-225-235-245

C1. Mixed Grip Chin-ups @ 30X0; 4 x 4

as Rx'd

C2. CTB Chin-ups - 10 AFAP x 4; rest 2 min

10, 10, 10, 5-3-2*

Notes: 

A1-A3 ended up being a pretty solid workout. I DID NOT stick to the cadence. I wanted to push the loads and reps a little more this time around. I felt like I could have hit 20 at 275 on BS if I wanted to. FS felt good up through 275 and I thought about pushing to 280-285, but I had already been there waayy too long and had more to do. That and I wanted to be able to walk later.

L-pull-ups weren't bad at all. Hang SC was a little lack luster. I was smoked from the FS/BS so all things considered I guess it wasn't bad. 245 seems to be my sticking point for now. I dropped off the bar on the 4th set of my CTB pull-ups due to my hands feeling like I was about to tear a callous. I had it in the tank to hit 10 reps, but tearing a callous is just not an option at this stage of my life.

PM Workout with the Fam

A1. DL - 3-3-3+

285-315-355 (10)

A2. Push-Press - 3-3-3+

135-150-165

B1. Goblet Squats - 3 x 10 @ 53#

B2. GHD - 3 x 10 @ 25#

B3. 3 Position Band Circuit - 3 x 10 at each Position

C. Jump Rope - 4-5 x 50 skips

Friday 1/31; OPT Repeats - Day 15

Warm-up:
RPR; Movement Prep

Training:
A. 3 DL EMOM for 10 min* @ 385
B. AMRAP DB Push-Press @ 35# in 30 seconds; rest 1 min*; 5 sets
15-15-15-15-15
C. As many UB sets of 15* CTB Pull-ups as possible in 10 min
D. 3K Run* - 2.03 miles in 18.08

Notes:
Had to run to the bathroom after the 4th min. Made it back to hit minutes 7-10, then did an extra set of three approximately 1 min after the timer went off.

Had some timer issues on the Push-press. Rest time was approximate. Last set of 15 was 10+5.

Scaled the pull-ups to sets of 10 instead of 15. Also threw on straps due to a small callous tear in the makings. I wasn’t about to rip one off.

Running still sucks!

Week of 11/23-11/27

Monday 11/23
A. 5 BS @ 275# EMOM x 20*
*hit 6 reps on set 20 - 27,775# moved in 19:24
+
10 min AMRAP of
7 Bar MUs*
640' shuttle - approx 9 lengths
*split Burpee BMUs into 7 Burpees + 7 BMUs (5+2, 3+2+1^-1, 2+1+1+1+1^+1)
^missed a rep b/t Estes two.
Rounds: 3 in 9:15; finished 4th in 13:44

Tuesday 11/24
Strength: Clean & Jerk
2 x 3 x 70% - 195, 195 (2PC/J+1C/J)
2 x 2 x 75% - 210, 210 (1PC/J+1C/J)
2 x 1 x 80% - 225, 225 (C/J)

+

3 rounds of DT @ 165#

12 - DL

9 - HPC

6 - PP

Time: 5:03

Thursday 11/25

5 sets of:

A1. FS - 5 x 3 @ 80% of 335#

135-185-225-250-275 x 3 x 6

A2. Strict HSPUs x 5

A3. 15 PUs - AFastAP - (butterfly kip) 15-15-15-20-20-20

A4. Bear Crawl - slow D/B

Rest 3-4 min b/t rounds

+

10 min AMRAP of

5 American KBS - 55#

10 Sit-ups

15 Body Squats

Rounds: 10+5+7...finished 11th AT.                                          

Training Week of 10/12 - 10/16

Monday 10/12
A. 5 BS EMOM - 20 min @ 265#*
*belted on set 19-20
B. (OMIT) 3-5 x 4min AMRAP 2 min rest after each round
6 Burpee
12 KBS - 55#
3 Rope Climbs

Wednesday 10/14
A1. Clean Clusters - 3.3.3; rest 10; rest 1 min x 4 - 65% - 175#
A2. Wtd Ring Dip Clusters - 3.3.3; rest 10; rest 2 min x 4 - 25-35#
+
B. For Time:
50 PUs - (butterfly in sets of 20-15-10-5)
25 HSPUs - (6-4-4-4-3-3-1)
25 HPS - 95# - (10-10-5)
50 BJs - 24" - slow and steady
25 HPC - 95# (UB)
25 Push Press - 95# - (10-11-4)
50 PUs - (10-8-7-6-5-3-3-3-1-1-1-1-1)
Time: 22:15
Notes: tried to stay moving and put up weights as I went)

Friday 10/16
Five rounds of:
A1. FS to a tough double; rest :20
135-185-235-255/-280-290-300-310-320-(330x1) 
A2. 10-12 strict chin-ups; rest 2:30
3-3-12-12-12-11-9+1+1+1
+
20 min AMRAP
7 HSPUs
50yd Shuttle Run
40' SA OH Wlaking Lunge - 55#
7 Burpee T2B
Rounds: 6+1HSPUs+finished round AT

OPEX Being - Week of 2/2 - 2/6

Monday 2/2 - OPEX Being 

A. Back squat @30X0; 3, 2, 1, 3, 2, 1; rest 3mins second 3, 2, 1 more than the first

(135-185-225-275-315-345) 365-385-405, 375-395-415

B. emom – hang PC TnG x 5 155# - 8mins

45-65-95-115-135-155-155-155-155-155-155-155-155

+

5 RFT of:

5 DL - 275#

10 Burpees

Time: 3:01
(2:59 on 7/19)

Notes: had to leave after squats again...getting a bit old. Also tweaked my right mid back during the 365. I had a lack of focus and became slack through the middle. Refocused and hit my weights, but it is pretty sore/tight.

Finished HPC on the minute in the cold garage. Also opted for s shorter retest WOD since I had kids in the house. I would have had to sub quite a bit anyway. 

Wednesday 2/4 - OPEX Being 

A. push press x 1/jerk dip x 1/paused jerk x 2; rest 2 mins x 5 (2sec pause at bottom of dip for the paused jerks)

95-135-165-185-185-185-195-205

+

3 rounds for time
10 HSPU (10)-(5+2+2+1)-(2+1+1+1+1+1+1+1+1)
10 T2B (UB-UB-UB)

Time: 4:30 Had watch mess-up and HSPUs buried me. Had to do singles on last set.

rest 5mins

3 rounds for time
10 thrusters 95/65#
burpees

Time: 3:20* - had a safety pin come out of the rack b/t my last set of thrusters and Burpees. Had to mess with it and unpack weight before doing Burpees. Might have been closer to 3 min mark.

rest 5mins

5mins amrap
1 DL 275#
1 MU (bar)
increase by rep every round

4 rounds + 5DL + 4MU + 1MU AT (5:25) 
+
15mins Z1 AD (only had time for 8 min)

Friday 2/6 - OPEX Being 

A. back squat 65% of 1rm @20X0; 2-3; rest 45sec x 10

135-185-225-275x10
B. 3mins max HS walk
+
1min max bar MU - 8-6-7
1min max box jump 24" - 15-15-15
1min max wall balls 20/14# 10′ target - 21-21-21
1min PS 95/65# -12-11-10
1min max cal row 12-12-16
rest 1min x 3
+
12 min Z1 your choice

Airdyne

Training Cycle 5, Weeks 1-2

Week One

Monday 10/27

A1. Back Squat 5 x 5+

135-225I-285-305-325-345-365 (8)

A2. SA Press 5 x 5+

25-35-45-55-65 (6L/9R)

+

EMOM for 12 min (+2 rounds)

3 Power Snatch - 135

15 kipping Pull-ups

Notes: didn't feel too hot today. Not sure if I need to keep PWO shake in the mix during Deload week or what. Didn't sleep well last night. That could be factoring in. Will add PWO shake into mix during Deload from now on.

Wednesday 10/29

A1. HSC - 5 x 2HPC + 1HSC

(135)-195-215-235-255-275*

*forgot to chalk shoulders, weight started sliding a bit button I saved it.

A2. Push-press

(95-135)-165-175-185-195*-205*

*belted

+

10 min AMRAP of (8+3+3)

6 Ring Dips

9 KBS - 70#

12 AB Wheel

7+6+2.5 (finished 8th AT)

+

6+10+12

6+20+12

Friday 10/31

A1. Front Squat - 5 x 5+

(135-185)235-255-275-295-315

A2. SA DB Rows -  5 x 10

70-70-70-70-70

+

The Chief 

3 min AMRAP of

3 PC

6 Push-ups

9 Body Squats

Rest 1 min b/t rounds; x 5

4 sets/round...5 on 5th 

Week Two

Monday 11/3

A1. Back Squat - 5 x 3+

(135-225-275) 305-325-345-365-385 (4*)

*felt like I had another 1-2 reps in the tank, but my racked it anyway. Wasn't mentally in it.

A2. SA Press - 5 x 3+

(20-20) 30-40-50-60-70 (3/3*)

*left was a struggle to get 3. Had a couple more on right but stopped to keep it even.

+

10 min of:

5 Ab Wheel

5 strict Pull-ups

9 rounds...finished 10th AT.

*had to break PUs into 3+1+1 after round 4 or 5

+

Tabata AD + 8 min @ Z1

Wednesday 11/5

A1. HSC - 5 x 1HPC + 1HSC

(45-95-135-185) 215-235-255-275-295

A2. Push-Press - 5 x 3

(95-135)-185-195-205-215-225

+

10 min Z1 pace

5 DL - 315#

10 AB Wheel

20 DUs

7+3DL

Finished round 8 in 11:08

Friday 11/7

A1. FS - 5 x 3

135-185-225-255-275-295-315-335

A2. DB Rows - 5 x 10/arm

85-85-85-85-85

+

3 min AMRAP

PC/J - 95#

43 reps

Rest 90 sec

3min AMRAP 

Burpees 

Rest 90 sec

48 reps

3 min AMRAP 

KBS - 70#

73 reps

Training for Week of 8/18-8/22

Second Cycle, Week Three

Monday 8/18

A1. Back Squat (430) 5-4-3-2-1+ @ 67-72-77-82-87

(135-225-275) 295-315-335-355-375 (7)

A2. Press (185) 5-4-3-2-1+ @ 68-72-78-82-88%

(95-110) 125-135-145-155-165(4)

B. 20 rep Back Squat - 315#

C. 15 sets of 5 UB CTB for time

8:15 (10 in 4:27)

Wednesday 8/20

A1. HPC (320) 5-4-3-2-1+ @ 55-60-65-70-75-80-85%

(135-185)

225(5)-240(4)-255(3)-270(2)-285(4)*

*straps & belt

A2. PP (235) 5 x 3+ @ 60-65-70-75-80-85

(135-155) 175-185-195-205-215(1)

+

5 RFT of

7 DL - 315#

21 DUs

Time: 3:47

Friday 8/22

A1. Front Squat (350) 5-4-3-2-1+ 

135-205-250-270-290-310-325 (3)

A2. Wtd Pull-ups (95) 5-4-3-2-1+

(BW x 5 x 2) 55-65-75-85-95(1.5)

B. Lizzie +

12-9-6-3

PC - 185#

Ring Dips

Time: (3:15) 3:49

C. AMRAP Strict Pull-ups x 1

13 (-3)

Week Two, Cycle Two (8/11-8/15)

Monday 8-11 

A1. Back Squat (430) 5 x 3+ @ 62-68-72-78-82-88%

(135-225) 275-295-315-335-355 (12)

A2. Press (185) 5 x 3+ @ 57-62-68-72-78-82%

45-95-115-125-135-145-155(6)

+ 

EMOM for 16 min of

Odd -10* CTB Pull-ups (kipping) (80)

Even - 8 thrusters - 95# (64)

*last two sets went 7+3 singles, 5+2+1+1+1

+

Farmer's carry - 100#/hand - AFAP in 1 min; rest 1 min x 3

Wednesday 8-13

A1. HPC (320) 5 x 3+ @ 55-60-65-70-75-80

180-200-215-235-250-265(7)*

*belt/straps for AMRAP

A2. PP (235) 5 x 3+ @ 60-65-70-75-80-85

150-160-170-180-190-200(8)*

*Belted up

+

AMRAP in 10 min of:

3 DL - 365#

5 Ring Dips

7 TTB 

Rounds: 10 + 3 DL

Friday 8-15

A1. Front Squat (350) 5 x 3+ @ 60-65-70-75-80-85%

(135-205) 245-260-275-290-305(5)

A2. Wtd Pull-ups (95) 5 x 3+ @ 60-65-70-75-85%

(BW-45)65-70-75-80-85(3)

+ 

Strict BW AMRAP - 16 reps

+

5 RFT of

3 BW PC - 205#

6 HRPUs

9 Sit-ups

Time: 3:41

+

RKC Planks - 3 x 10 sec; rest 30 sec

OPT: Week 9, Day One

Monday 8-12

TRAINING:
A. Press x 5; rest 2 min
95-115-135-155(4)-165(2)
B. Push-press/Power-jerk
185-205-225(PJ)
C1. Supinated L-Chin up clusters 5.5.5x3; rest 30 seconds/rest 2 min
C2. Dip Clusters 5.5.5x3; rest 30 seconds/rest 2 min; rest 12-15 min
+
12 min amrap:
6 CTB Chin-ups
6 HSPUs
Rounds: 9+6+3 - (finished last 3 HSPUs after time)

Front Squat, Deadlift, Mixed Grip Pull-ups and Press/Push-press

Friday 11-30

TRAINING:
A. Front Squat @ 50X2 - 8 x 1
295-295-295-295-295-295-295-295
B. Front Squat @ 32X2 - 5 x 3
235-255-265-265-265-265
C. Deadlift - 3 x 10 @ 70%
385-385-385
D1. Pull-ups - AMRAP x 3; rest 10 sec
7-4-2
D2. Chin-ups - AMRAP x 3; rest 10 sec
4-3-1
D3. Neutral Grip - AMRAP x 3; rest 2min
2-1-1
E1. Press - AMRAP x 2; rest 10 sec
10-5
E2. Push-press - AMRAP x 2; rest 2min
5-6

Power Matrix Strength Cycle

Tuesday 8-14 Week 1, Day 2
TRAINING:
WU: TGU x 5 @ 55#
A. BB Press - pm (200-205) 140(8)-160(5)-170(3)-180(1)-180(1)-180(1)-155(5)-135(10)-115(13)
B. Good Morning - Dead Stop - 3 x 5 135-165-185-195-205
+
IWT
5 rounds of:
3 Push-Press
15 KB Swings - 70#
25 Double Unders
rest 2:30 b/t sets

PP Loads: 185-195-205-215-225*
KBS - UB (all sets)
DIs - UB (all sets)
+
Prowler Sprints (push/pull) 90# x 5; incomplete rest

IWT: Push Press and Burpees + Deadlift (TnG) and Double Unders

Friday 2-24


TRAINING:
4 rounds of:
3 Push-Press
10 Burpees AFAP
rest 4 min b/t rounds
(Increase load each round making final round 100% effort)

+

4 rounds of:
3 DL TnG
25 Double Unders
rest 4 min b/t rounds
(Increase load each round making final round 100% effort)

TRAINING OUTCOME:
PP: 225-235-245-255
DL: 475-485-495-505
DU: UB-UB-UB-UB

OPT IWT's

Saturday 11-12

TRAINING:
4 rounds of
3 Push-Press
10 Burpees AFAP
rest 4 min b/t rounds
(Increase load each round making final round 100% effort)
+

4 rounds of
3 DL TnG
25 Double Unders
rest 5 min b/t rounds
(Increase load each round making final round 100% effort)

Body Circuit:
10 HSPUs
10 Strict Chin-ups
25 UA Sit-ups

TRAINING OUTCOME:
PP - 215-225-240-255(x2)-245(x1)
Burpees as Rx'd

DL - 315-365-395-425-445-460-480-495(x2)-510(1RM)
DU - 20-30-25-30-25

Notes:
Missed on twice on the 3rd PP @ 255#. Wasn't planning on going for a ME DL today, but I will take it when I can get it.

Body Circuit as Rx'd

IWT: Push Press, KBS, Box Jumps, CTB Chin-ups

TRAINING:
6 rounds of:
5 Push Press - 185#
10 KBS - 70#
5 Box Jumps - 30"
10 CTB Chin/Pull-ups
rest 4min b/t rounds

TRAINING OUTCOME:
6 rounds as Rx'd.

DL Variations, IWT: Heavy Push-Press + Double Unders, Body Circuit: Box Jumps + Pull-ups + HSPUs

Saturday 8-21

TRAINING:
Strength
A1. Platform DL x 5
A2. Rack DL x 5

IWT
3 Rounds of:
3 Heavy Push Press
50 Double Unders
rest 2-2:30sec

Cash-Out: Body Circuit
4 rounds at a leisure pace of:
5 Box Jumps - 30" box
10 Dead Hang Pull-ups
15 HSPUs

TRAINING OUTCOME:
Strength
A1. 275-315-350-365-375-385-405(3)
A2. 315-365-405-405-405

IWT
PP: 215-225-235
DUs: (UB)-(37+13)-(27+11+12)

Cash-Out:
Body Circuit as Rx'd

Clean DL + Mid Hang Clean (75%). Clean DL (105%), OHS (85%), Push-Press + Jerk (70%)

Wednesday 8-17 Catalyst Oly Bias Cycle 2 Day 14
OLY TRAINING:
Clean Deadlift + Mid-Hang Clean 75% x 2 x 3
Clean Deadlift 105% x 4 x 3
OHS 85% x 2 x 3
Push Press + Jerk 70% x 2 x 3

TRAINING OUTCOME:
CDL + MHC - 220-220-220
CDL - 305-305-305
OHS - 250-250-250(1)-250
PP + Jk - 205-205-205

Standing Press + Wtd Pull/Chin-ups, IWT: TnG DL (80-85%) + SDLHPs; IWT: Push-Press (80-85%) + AMRAP Double-Unders in 60sec

Saturday 8-13 OPT Hodge-Podge Day 215

OPT TRAINING:
A1. Standing Press @ 22X2; 3-5 x 5; rest 45-60 sec
(2 sec down to rack, pause 2 sec on rack, ecplode up, 2 sec pause overhead)
A2. Wtd. Pull-ups @ 31X0; 2-3 x 5 rest 3 min
B1. AMRAP Dead-Hang Chin-ups
B2. AMRAP Dead-Hang Pull-ups

WORK CAPACITY (IWT) TRAINING:
3 tough TnG DL
Row 400 m @ 90%
rest 2 min x 3
+
3 tough Push Press
60 sec double unders AMRAP
rest 2 min x 3

CORE TRAINING:
A. GHD Sit Ups - 20,15,10,5; rest 45 sec

(try to complete unbroken)
B. GH Raises - 20,15,10,5; rest 45 sec
(try to complete unbroken)

TRAINING OUTCOME:
OPT
A1. 135-145-155-165-170(4+1 PP)
A2. 35-45-55-65-75*-75**(alternating PU/CU + Dead Hang AMRAP CU/PU)
B1. AMRAP CU - 12 reps
B2. AMRAP PU - 9 reps

WORK CAPACITY:
TnG DL - 405-415-425
SDLHP w/ 45# KB as Rx'd
+
PP - 205-215-225*
DUs - 65-55-52

CORE TRAINING:
A. UB
B. UB

Notes:
Had to kip on the last rep of the 75# PU/CUs to get the third rep. Didn't quite make it over the bar on the last set of CUs. Also, I had a slight dip and catch on the PP at 225# on reps 2-3.

Clean Grip DL + Mid-Hang Clean (75%), Overhead Squat (85%), Push-Press + Jerk (70%), Clean Grip DL - ME

Tuesday 8-8 Catalyst Oly Bias Cycle Two Day 11

OLY TRAINING:
Clean Deadlift + Mid-Hang Clean 75% x 2 x 3
OHS 85% x 2 x 3
Push Press + Jerk 70% x 2 x 3
Clean Deadlift x 3-3-3-1-1-1

TRAINING OUTCOME:
CDL+MHC - 75% - 220#
OHS - 85% - 245#
PP+JK - 70% - 205#
CDL - 315, 365, 395, 425, 455, 480, 500(f)

Notes:
Everything felt good today. Missed the 500# by about 2"...just needed to roll my his through, but I couldn't lock out at the top because my hook grip was failing on me. I was close, had the back, leg strength, just not the grip...480# is 96% of 500...still a pretty decent pull for the day.

Snatch DL + Mid-Hang Snatch (75%), Snatch Balance + OHS (80%), Push-Press + Jerk (65%), Snatch Grip DL (105% +)

Wednesday 8-3 Catalyst Oly Bias Cycle 2 Day 8

OLY TRAINING:

Snatch Deadlift + Mid-Hang Snatch 75% x 2 x 3
Snatch Balance + OHS 80% x 2 x 3
Push Press + Jerk 65% x 2 x 3
Snatch Deadlift 105% x 4 x 3 (take it higher 4-4-4-4-3-3-3-3)

TRAINING OUTCOME:
SDL + MHS - 170#
SB + OHS - 185#-200#-215#
PP + Jerk - 215#-190#190#190#
SDL - 235-235-255-255-305*-335*-355*-375*

Notes:
*used straps from 305# and up...hands were raw and wasn't mentally dialed in to push past the discomfort. I did 215# once on the PP+J complex on accident. I transfered the bar from the rack back to the platform and forgot to reduce the weight back to 190#. I did it once and thought it felt a little heavier than it should...