Wednesday 1/29; OPT Repeats - Day 14

Warm-up:
XPT Breathing; RPR; Stick Mobility; Movement Prep

Training:
AMRAP in 20 min of:
2 Power Clean - 185#
2 Squat Clean - 185#
7 Muscle-ups*
Run 100m*
Rounds: 8 + 2 PC

Notes: 
Subbed 5 Burpee-CTB Pull-ups and ran 2.5 suicides in the weight room to cover 100+ m.

Friday 1/10; OPT Repeat - Day 4

Warm-up:
RPR, Stick Mobility, and Movement Prep

Training/Testing:
OPT 3
In 60 min complete the following
(In this order)
A. FS - 3 RM
95-135-185 x 3
215-235-255* x1
285 x 3
305 x 3
325 (x2; DNA the 3rd)
*Belted up from here. Also wore my thick knee sleeves.

(275 x 3 back in 2010. I’m not sure if I belted for that or not.)

B. PS - 2RM
45-95-115-125-135-145-155 (x1)
Pulled it plenty high enough on the second to for a full snatch, but not for a Power version.

(175 x 2 back in 2010; full Snatch version.)

C. AMRAP COVP Pull-ups (Kipping)
41.5.
*Tied my best ever. Grip was failing, went for a +1 PR, but only got about halfway up.

(36 back in 2010)

Finished in about 50 min. In hindsight, I probably should have rested more between sets on front squat and the snatch. But I was afraid I would run out of time this morning.

Back in 2010 I hit the SQT before the OPT 3. So definitely not apples to apples here.
_______________________
Ran out of time due this. Might hit it Saturday after the tournament.

D. “SQT”
3 RFT of
10 G2OH @ 95#
200yd Shuttle (4.5-5 D/B)
Time:

Week of 12/28 - 1/1

Monday 12/28

A. Strength: 

Back Squat - 5 x 8; rest 3 min

45-135-225-(275-295-315-335-355)

+3 from last time; taking a couple steps back due to variables. Don't want to miss reps. Hoping it will pay off in a few weeks.

B. Oly: 15 min for warmup and EMOM
1 x 10 Complex 1 (clean grip)
9 min EMOM Start at 100% of Strict Press max and increase weight each min if positions are correct
2 Power Clean 1 Push Press

95-135-155-165-185-195-200-205-210-215*-215-220*-225*-235*-245**-205-205*

*PC only

**PC+HPC only

C. Metcon: 15.3 retest
14min AMRAP
7 Ring MU (Scale: Bar MU)
50 Wallballs 20/14-10’/9′
100 DU

Rounds: 2 + 2 BMUs

Wednesday 12/30

Oly: 14min 
4min warmup
8min EMOM
2 Power Snatch Pause on catch for 1 count

45-95-115-135-155-155-165-165-165-155-155-165-155

*Notes: Shoulder felt gooey on the 2-3rd set of 165 so I backed off to 155 again

Strength: 12min 

4min to warm up then
4 x 4 x 80% Deadlift 90s rest

135-225-275-315-365-385-405-425-425*-425*-425*

*belted

Conditioning: 5 rounds 
60 yards shuttle run by 10yd
10 DB One Arm Alternating Power Snatch 70/55
10 Burpees

Time: 8:02

+

7min AMRAP
15 Abmat situps
12 Hand Release Pushups
9 C2B Pullups

Rounds: 4+15+8

Friday 1/1

Oly/Strength: 20min 

A. 3 FS @ 75% EMOM for 10 min - 245#

B. 4 x 4 x 80% Strict Press 90s rest - 45-95-115-145-145-145-145

C. 5 x 3 x 70% Push Press 1 min rest - 135-165-185-185-185-185*-185*

*lost form rep 3 of oflast two sets. Ended up having a catch to it.

Auxiliary: 10min
2 Rounds of:
10 Strict T2B
6 Front rack reverse lunges 40%% of Back squat max (6 each leg) - 175#
8 BB bent over row AHAP - 185#

Conditioning: 10min AMRAP
7 Sh 2 OH 135/95
10 T2B
7 Sh 2 OH 135/95
10 KB Swings 70/55

Rounds: 4 + 5th round after time

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