Monday 4/27 - OPT Repeats - Day 51

Warm-up: 

RPR, Mobility, and Movement Prep

ack

AM Training:

A1. Hang Squat Snatch (above the knee) - 3 x 3; rest 2-3 min

45-65-85-105-125-135-145

A2/B. Back Squat - 5 x 3 @ 30X1; rest 3-4 min

WU Sets: 45-95-135-185-225-275 x 3; 315 x 2, 340 x 1

Work Sets: 365-385-405-385-365(x5)

C. Omni Toes to Bar - 5 x 12; rest 1 min

As Rx'd

PM Workout with the Fam

A1. BS - 3 x 3

235-260-290

A2. SA DB Bench Press - 3 x 10/arm

B1. HPC - 3 x 3

145-165-185

B2. Med Ball Slams - 3 x 15

C1. Rear Elevated Split Squats - 2 x 10/leg (bwt)

C2. Box Jumps - 2 x 10 (on tire)

C2. Farmer's Carry - D/B @ 70#/hand x 2

D. 40 yard Sprints x 10; walk back

Week of 2/8 - 2/12 - Deload Week

Monday 2/8

A. 8 min EMOM of PC + PP - 135#

B. 10 -> 1 @ Z1 pace of

GS - 70#

Pull-ups - UB-UB-7+1-4+1+1-3+2-3+1-UB-UB-UB

Ring Dips - all UB

KBS - 70#

OH Lunges - 25# bumper (10-10-8-8-6-6-4-4-2-2)

T2B - UB

Wednesday 2/10

A. 6 rounds of (95#)

6 DL

6 BB Row

6 HPC

6 FS

6 Press

6 HR Push-ups

Rest approximately 60 sec

B. 30 TGU - 55# (7:15 on 1/29)

Time: 6:46-47 (- 0:28-29)

Friday 2/12

A. SA DB Press x 5

25-35-45-55-55-55-55-55

B. Conditioning 

30 FS - 135# (UB)

30 C2B Pull-ups (16-5-1's)

30 Burpees (slow n' steady)

30 T2B (5-1's)

Time: 7:29-30

C. 5 rounds of:

20 Russian KBS - 70#

FW DB - 70#/hand

Rest 1:00

D. Skill Practice

HS Walks

Training Cycle 4 - Week 2

Monday 10/6

A1. Back Squat - 5 x 3+

(135-225-275) 295-315-335-355-375(9)

A2. Single-Arm DB Press - 5 x 3+

35-50-55-60-65-70(10R/4L)

+

EMOM for 14min

Odd - 3 PS (135)

Even - 14 PUs

Wednesday 10/8

A1. HSC - 5 x 2

135-165-185-205-225-245*-265*-285*(1-f-f-1)

*regripped between reps

A2. Push-Press - 5 x 3+

95-135-155-175-185-195-205-215(5)

+

12-9-6-3 rep rounds of:

DL - 335#

TTB

HRPUs

Time: 4:00

Friday 10/10

A1. FS - 5 x 3+

(135-225)265-280-295-310-325(4)

A2. WTD Chin-ups - 5 x 3+

(BW-45) 75-75-75-75-75(4)

B. AMRAP Strict Chin-ups - 17

+

10 min AMRAP of:

5 HSPUs 

10 Box Jumps TnG

15 KBS - 55#

Rounds: 8 rounds + 5+10+6 (finished 9th and 10th after time)