OPT: Week 30, Day One

Monday 1-6
TRAINING:
A. HPS off high blocks - build to a tough single in 10 min
95x2, 135x2, 155x2, 175x2, 185x1, 195x1, 205*x1, 215*x1, 225*x1
*used straps
B. Sn Gr DL @ 31X1; 2-3 x 4; rest 3 min
225-245-265-285-305-325-345
+
4 sets @ Z1-Z2 pace - DIFFERENT order per set of : 
20 Wall Ball (20#), 20 Hand Release Push-ups, 20 Split Lunges, 20 KB Press (45#), 50 SLDHP (45#)
rest 3:30 b/t sets 

OPT: Week 14, Day 2 - DL Repeat/Off the Rails

Wednesday 4-17
Warm-up: Shoulder mobility and Hollow Rocks - 4 x 40

TRAINING:
A. Deadlift - 5, 4, 3, 2, 1
WU: 135(10)-225(5)-315(5)-365(5)-405(2)
WS: 435(5)-465(4)-490(3)-510(2)-530(1)*
*Attempted +10# on all sets, but missed the 530#. Pulled it to mid thigh. Bar began rolling out and back rounded to compensate so I dropped it.
405 x 10 singles*; 5 sec rest b/t reps
*focused on perfect set up/form and speed off the floor.
+
5 rounds @ Z1 pace of:
12 Body Rows
12 push-ups
20 Split Lunges

Strength/Volume Cycle 2, Week 2

Monday 10-29

TRAINING:
A. HPC + HC + J - 1+1+1 x 3 - 190-215-235-245-255-265(f on Jerk)
B. HPC - 3-2-1 x 285-300-315*)
C. Tempo Back Squat - 6 x 6 @ 4(ish)0X1 - 225(5)-285-290-295-300-305-315
D1. Good Mornings - 3 X 10 - 155-165-165
D2. CG BB Rows - 3 X 15 @ 165#
D3. One-leg DL - 3 x 10 @ 100#
D4. Ring Dips - 3 x 13-12-8+2+1+1
D5. SG PUs - 3 x 8
8-4+4-4+4
E1. Split Lunges - 2 x 30 (15/leg)
E2. Ab Wheel - 2 x 30

*Heaviest I've gone for a while. Used Straps

Strength/Volume Cycle 2 - Week 1

Monday 10-22
TRAINING:
A. Power Cleans + Clean + Jerk - 1 + 1 + 1 x 3
135-185-205-225-240-250-260
B. Volume Back Squats @ 40X1 - 5 x 6
135-225-275-280-285-290-295-300-225(10)
C1. One-legged RDL - 3 x 10 (100#)
C2. BB Rows - 3 x 15 - 160-160-160
C3. Ring Dips @ 30X1 - 3 x AMRAP (-1)
12-12-9+2+1
C4. SG PU - 3 x 8+2-5+7-5+9
C5. Good mornings - 3 x 10
155-155-155
D. Split lunges - 5 x 20 (total)