Week of 1/25 - 1/29

Monday 1/25

A. 3 BS @ 275# q :45 sec x 15 

B.  Oly - Every 2 min for 10 min - 3 PC TnG + 1 J @ 70-80%
(135-165)-185-185-185-195-205* PC only...mentally switched gears.
+
C. Conditioning 
21-15-9
OHS - 95#
Pull-ups
Time: 3:09; shoulder felt wobbly on first two rounds. I was good through about 5-7 reps.
+
After school/plan
5 RFT of
25 Ab Mat Sit-ups*
15 Push-ups
Time:

5:23

*Notes:

No Ab Mat. Did it in the wrestling room during plan (1:50ish)

Wednesday 1/27

A. Strength

4 min EMOM DL x 6 @ 70% - 385# (+10 from 12/16)

+

B. Oly 

PC 10 -->1 - EMOM for 10 min

155-160-165-170-175-180-185-190-195x1-205x1-175x5*

I think I skipped the set of 5 so I did it at the end. 

+

C. Conditioning: (Out of time...will try to finish during plan.)

20 --> 2 by two's of

KB Snatch

1 rope climb

Time: 19:31

Friday 1/29

Strength 6 rounds of: 

A1. Press - 4 x 6 x 70%; rest 45-60 sec - 135#

6-6-6-6-5+1*-6

A2. Strict Pull-ups - 8-10 rest 45-60 sec

10-10-10-8+2, 8+2, 8+2

A3. Zercher squat x 5: rest 60-90 sec

135-225-275-295-315*-295-295

Notes: dropped 315 after 2nd rep, reset and did two more, then dropped to 295 for 3 on that set. Got distracted on the press and only did 5. Retracted and did 1 more

B. Conditioning - 30 TGU (alt hands/rep) compare to 12/18 (7:48)

Time: 7:15 (:33 improvement)

Week of 12/14 - 12/18

Monday 12/14

A1. Back Squat - 5 x 8; rest :45-60

135-225-265-295-315-335-355*-375(DNA)

A2. Wtd Pull-ups - 5 x 2;'rest 2:30ish

BWx5-25x4-40x3-50-60-70-80-90

+

Conditioning 1:
7min AMRAP ascending by 3 (12+12PC/J)
3 Power Clean and Jerk 135/95
3 T2B
straight into
Conditioining 2
7 min AMRAP (3 rounds w/ 15 sec left)
10 Front Squat 135/95
20 Pullups

Notes: wasn't feeling the squat. Only hit 5 reps at 355#, then a set of 2 on 5th.

Wednesday 12/16

Oly: 14min
1 x 10 complex
4 sets to get to 60%
10 min EMOM Starting at 60% and increasing every min
1 Clean + Jerk

Strength:7min
Deadlift
3 sets to get to 70%
4min EMOM 6 Deadlifts @ 70%

375#

Conditioning: 9min AMRAP
5 Power Snatch 115/80
10 Deadlifts 115/80
15 T2B

Rounds: 4+5+10+9

Friday 12/18

Oly:
1 x 10 Complex
8min EMOM 2 Hang Power Clean 1 Hang Clean - 225#

WU: 95-135-155-175-195-215

Strength: 12 min
3 sets to warm up to 70%
4min EMOM 6 x Strict Press @70% - 125#

WU: 45-95-115

12 min EMOM
Even: 10 strict HSPU or DB Press - 35# x 10 x 6
ODD: 3 FS - 225#

Conditioning:
30 TGU - 55# (alternating each rep)
Time: 7:48

Cash-out: 10 Chin-ups, 20 BE

Training Week of 8/12 - 8/16

Wednesday 8/12

A1. 3 Back Squat @ 31X1; rest 1 min

135-185-225-275-290-295-295-295-295-295

A2. WTD Pull-ups x 2-3; rest 1 min

BW-20-30-40-50-60-70-80(2)-BWx12

A3. HSPUs x 3; rest 2 min

3-3-3-3-3-3-3-3-3

+

B. 5RFT of

5 DL TnG - 275#

10 Burpees 

Time: 3:03

+

C. K2E x 10 x 5; rest 1-2 min

Friday 8/14

A. 1 FS every :45 second for 20 rounds - 265#;  

B1. Pendelay Row x 5 - 135-155-165-165-165-165-165

B2. SA DB Press x 5/arm - 45-60-60-60-60-60-60

B3. SL DL x 10/leg - 60-70-70-70-70-70-70

Rest as needed...try to stay moving

+

C. 30 TGU - 55# - 7:03 (alternating 2/side until reps 29-30)

Sunday 8/16

A. 24 min EMOM of 

Odd: 5 DL TnG - 355#

Even: 7 Ring Dips

B. 10 -> 1 of:

Strict Ring Pull-ups*

Goblet Lunges (/leg) - 60# KB

Ab Wheel 

Time: 16:07

*Notes: 

I did the first round of 10 UB w/ one Kip. Remaining sets were completed with 2+single to reach rep goal. I didn't expect these to bog me down like they did. Be a good one to retest.

OPEX Being Week of 6/22 - 6/26

Sunday 6/21 - Being 7/7/14

A. BS @20X1; 15, 15, 15; rest 4mins - 225-265-285-305
B. emom – 12mins
odd – 3 burpee MU* 3 Bar MU + 3 Burpees for minutes 1-3, then 2 Bar MU + 3 Burpees for minutes 4-6
even – 40 DU
+
10min amrap 90% effort pacing
increase by 3 reps every round
3 wall balls 20# 10′ target
3 KBS russian 1.5/1pd
3 burpees
6
6
6
….

Notes:
– build per set on BS
– record number of reps you finish - 15 reps each in 8:10 @ approximately 80%

Monday 6/23 - Being 7/8/14

A. Messed around with SG SJ up to 165# then some PP/SJ/Paused SJ up to 185#
B. segmented snatch grip deadlift pause 2sec 1inch off the floor, below knee, and mid thigh; 1. 1. 1; rest 15sec/rest 3mins x 5 - 135-185-235-255-275-295-315-335-355* *belted and strapped up. (335 is +20# from last recorded on 4/22/15)
C. emom – PS TnG x 4 heavy you pick and stay with that weight – 5mins 
+
12mins 80-90% effort - 5 + FW + BBJ (finished HSW x 12' in 12:17)

FW 50m 100#/hand
4 burpee box jump sd - 30″ (more of a Burpee + BJ)
HS walk x 12'

Notes: 
– pull from a rack if no blocks - omitted...didn't feel stable OH today. Should have done an EMOM to work tech
– build per set on seg sn grip DL 
– pick a weight that will be chalenging over time 
– grinder pace on 12min work 

Wednesday 6/24 - Being 7/9/14

A. close grip bench press build to a max @ 31X1 - 225#* 
B1. close grip bench press @30X1; 5×3; rest 90sec -185-815-815-195-195-195
B2. pendlay row @20X1; 5×3; rest 90sec 175-175-175-185-185-185
C. 3 wall walks + 10 chin ups on the 2min for 5-6sets - 6 sets
+ 
30 TGU 1.5/1pd alt hands per rep*

Notes: 
– take your time to build to an absolute max 
– pick something heavy and stick to it for b1/b2
– focus on breathing and recovery for C - 6 sets
– record time on TGU - 7:04* alternated every 2 up to 12 then every rep.

Thursday 6/25 - Being 7/11/14

A. heaving snatch balance build to a tough perfect double in 10mins

45-65-95-115-135-145-155-165-175

B. High Hang clean; build to a tough Single - 135-165-185-205-225-245-265-285-305

C. FS @ 31X1 - 3 x 3; rest 3 min 135-185-225-265-290-290-290

+
12, 9, 6 for time 80-90% aero (14:24, 15:18 - 7:00)
SC 185/115#
strict chin up

As Rx'd in 7:24

As Rx'd + round of 3 in 8:18

Notes:
– go for something if feeling in in the snatch (clean)
– focus on tempo for OHS
– grinder pace on the 12, 9, 6 (3) - all SC in Singles, PUs broken 

OPEX Being - a Week of 6/8 - 6/12

Monday 6/8 (Being 6/23/14)

A. back squat build to a max 

345(3)-365(2)-385(1)-405(1)-415(f) + 245# x 5 x 3 @42X2

+

30 Bar MU for time - 6:28 (5:49 on 1/5) -4-4-3-2-2-2-2-1-2-2-2-2-2* 3 misses. Paced too much on these. Tried to do too many multiples.mshoukd have done doubles throughout from beginning.

+ 

30 Burpees for time - 1:15

+

5 sets 80% effort - approximately 2:50-3:00/set
Run 200m 
15 GHD situps 
15 back ext 
40 DU (Forgot rope - subbed 40, 12" BJ's)
rest same time set takes all sets same pace 

Notes: 
– warm up well and go for it if feeling it 
– record time for 10reps/20reps/final time 
– nice and smooth on the 5sets all should be same pace 
– rest walk btw sets

Tuesday 6/9- Being 6/24/14

A. PS – Positional work/Practice

45-65-75-85-95-105-115-125-135
B. HPC cluster below knee cap – 1.1.1.1 x 4; rest 2 min b/t sets, 10 sec b/t reps

135-155-165-175-185-195-205
+
5 sets: (@ home)
10 bench press - (ring PUs @ 30X1)
Row 400 m @ 90% (40 SDLHP)
rest 2:30

Notes:
– pause 1 sec below knee, drop weight after each rep for the 10 sec cluster
– choose weight for unbroken sets but increasing per set and little more challenging per set for BP
– record row repeats – same across is goal

Wednesday 6/10 - Being 6/25/14

A1. thruster 105/70#; 15; rest 10sec
A2. rope climb - legless up; legs down; 2reps; rest 2mins x 4 - 4 Pulls leg-less + leg assisted to 20'
B. TGU 20 reps alt hands per rep - 70# (approx 10:30 in sets of 4 w/ rest b/t)
C. emom – 10mins
odd – T2B 7-8 (all 8's in approx 10 sec/set)
even – burpee 10 (approx 20 sec/set)
+
Row (Airdyne) 10mins 65% effort

Notes:
– focus on breathing during the thrusters
– 15′ rope climbs
– TGU reps are perfect take your time
– Row is sustainable pace pick an average and hang on the entire time

Thursday 6/11 - Being 6/27/14

A. BS @40X1 – 12 sets of 2 @ 20X1; rest 45 sec – bands or chains - 275#
B. Snatch balance build to a tough perfect single in 10mins - 95-105-115-125--135-145-155-165-175-185
C. Hang Snatch build to a tough single in 10mins - (did positional work instead and built to 155#)
D. emom – 12mins 
odd – 2-3 MU (Bar)
even – Russian KBS x 10 reps - 70#

E. Pistol Squats - 5Left; 5 R Every :40 sec x 10 

Notes:
– choose your tension as needed for A, work on speed on concentric, record what you use
– work on not riding the snatch balance down 
– start clock once you are above 50% of 1rm on snatch 
– russian KBS

Saturday 6/13 @ the Farm

15 --> 1 (w/ 70# KB) of:

Goblet Squat, KB Row R/L, SLRDL R/L, Walk-out to Push-up

Time: 48:28; did this slow and controlled. Sets 15-11 were a grind.

OPEX Being - Week of 4/27 - 5/1

Monday 4/27 (corresponds with 5/12/2014 on OPEX Blog)

A. back squat @30X1; 3-4×4; rest 3mins

135-185-225-275-315-335-355*-375* (*belt)

B. wtd chin up pronated build to a max - 3-3-3-2-2-1-1-1

35-45-55-65-75-85-95-100

C. close grip bench press @30X1; 2-3 x 5; rest 3mins

135-165-185-200-210-215-225
+

Row 5k for time (Airdyne tabata instead)

Wednesday 4/29

A. snatch grip deadlift build to a tough concentric only in 8mins

135-185-225-275-315-345-365-385-405

B. emom – until max on PS
odd – HPS x 1 start at 60% of 1rm add 10# every other min until max - 125-135-145-155-165-175-185
even – 8 burpees AFAP
+
for time: 11:40
Run 400m
10 TGU 1.5pd
10 burpee + 10 MU*
10 box jump on and over - 30″
10 thrusters 155/105#

Friday 5/1

A. split jerk from blocks build to a tough single in 10mins

95-135-165-185-205-225-240-260-270

B. push press x 1/SJ x 2; rest 90sec build per set x 6

185-195-205-215-225-235 (missed PP)

C. emom – 10 burpees – 7mins

+

4sets tough effort
5 clean and jerk TnG fast tough good form - 135-145-155-165
7 no push up burpee box jump 20″ AFAP
AD 18sec all out (Russian Step-ups)
rest 4-6mins (3 min)

OPEX Being Week of 4/20 - 4/25

Monday 4/20

A1. back squat @30X1; 5, 4, 3, 2, 1; rest 90sec

(135-185-225-275-315) 325-345-365-385-405

A2. strict chin up amrap in unbroken sets of 3 for 30sec; rest 2mins

4-4-4-3+2+1-3+1+1

B. close grip bench press @30X1; 3-4 x 5; rest 3mins

190-195-200-205-210 x 4

4 sets
5 PC TnG tough build per set - (175-185-195-205-185*)
8 burpees AFAP
AD 20sec max effort (split lunge jumps)
rest 4-6min (3min)

Wednesday 4/22

A. segmented snatch grip deadlift pause 2sec 1inch off the floor, below knee, and mid thigh; 1. 1. 1; rest 15sec/rest 3mins x 5 

(135-185-215) 235-255-275-295-315

B. emom – 12mins 
odd – HPC x 4 TnG 60-65% of 1rm - (165-165-175-175-185-185)
even – HSPU strict x 8 (all UB)
+
for time 
Row 1k 80-90% effort (1:54 - UB)
rest 2mins 
10 TGU tough alt hand per rep (55#)
10 burpee + 10 (Bar) MU 
100 DU (done in approx sets of 31-15-25-29)
10 wall walks 
10 burpee + 10 (Bar) MU 
rest 2mins 
Row 1k same pace as above (1:54 - UB)

Friday 4/24 

A. press cluster @12X1; 2. 2. 2; rest 15sec/rest 3mins x 4

140-135-135-135

B. push press x 1/SJ x 2; rest 2mins x 6

175-185-195-205-215-225

C. emom – double KB (DB) Jerk x 5 – 6mins - (55-55-65-65-65-65)
+
4 sets tough effort
7 thrusters tough build per set -(115-125-135-145)
7 burpees AFAP
AD 15sec all out (16 Russian Step-ups - 10#/hand)
rest 4-6min (3 min)

Saturday 4/25 - in garage

A. emom – BS @20X1 x 2-3 60-65% of 1rm – 10mins (12 min)

280#

B. emom – 12mins
odd – 5 HPC - build per set 60-65% - (155-160-165-170-170-175)
even – burpee x 10

+

C. 10 RFT of:

5 DL AFAP (TnG) - 315# 

10 GHD (Ab Wheel)

Time: 9:50

OPEX Being - Week of 1/26 - 1/31

Monday 1/26 - Hotel WOD @ TanTara Resort, Osage Beach 

Lactate tester

10 Burpees

10 KBS -70#

10 Burpees

10 KBS - 70#

10 Burpees

10 KBS - 70#

Rest 12 min x 3

Times:

1. 2:24-25ish

2. 2:24

3. 2:34

Tuesday 1/27 - Hotel WO (Deload Day)

10-9-8-7-6-5-4-3-2-1 @ Z1 of:

Goblet Squat - 70#

KB Rows - Right Arm - 70#

KB Rows - Left Arm - 70#

SL DL Right - 70#

SL DL Left - 70#

Walk-out to Push-up

+

100 Hollow Rocks (35-35-30)

Wednesday 1/28 - OPEX Being 

A. strict press build to a tough single in 10mins

45-95-115-135-145-155-165*

*came up on toes in the middle

B1. amrap MU; rest 30sec - (5-4-2)
B2. amrap strict HSPU; rest 30sec - (11-8-7)
B3. amrap TTB; rest 3mins x 3 - (25-20-15)
C. 30 TGU alt hands per rep you pick weight pick something you can move smoothly with - 45#

+

PM in Garage - EMOM for 10 min 

Odd - 10 KB Snatch - Right arm (60#)

Even - 10 KB Snatch - Left arm (60#)

Friday 1/30 - OPEX Being 

A. back squat build to a tough triple in 10mins

135-185-225-275-315-345-365-385 + 20 reps @ 275#

B. PS 2, 2, 2, 2; rest 2mins

135-155-165-175

C. hang snatch build to a tough single in 12mins

165-175-185(miss)*

D. EMOM for 5 min of 2 Paused Hang Snatch from Knee - 135#

E. EMOM for 5 min of 1 HS from Knees + 1 Snatch - 135#

+
20min cap
75 PS - 75# - 5:05 (never really pushed it)
60 bar facing Burpees - just kept moving. Step over, no hop over - 10:17
35 CTB chin ups - subbed ring PUs - 13:05ish
60 walk lunges - 16:30ish
75 KBS - 40# - 19:39-40
remainder of time amrap NPUBJ on small box - 3 reps

Notes: Squat felt good...a bit rushed, but good. I had to go do sub plans after Back Squat. Finished in Garage about an hour and a half later...cold...alone...not very motivated by that point...but still did work I guess. I did have to sub some things in the Chipper. 

Saturday 1/31 - Self Programmed

A1. Close-grip BP - 3-3-3-3-3; rest 1 min

135-165-185-205-215-225-235(2)

A2. Rope Climb x 2; rest 3 min x 5

1-1-2-2-2-2-2

+

The "Chief"

5 sets of 3 min AMRAP; 1 min rest 

3 PC - 135#

6 Push-ups

9 Body Squats

Rounds/set: 5-5-5-5-6

Notes: +1 on every round compared to 10/31/15. Gamed it... I ended each round at the 2:3o-ish mark in order to maintain pacing. Was going for increased work output and it worked.

OPT/Wendler Week of 5/12-5/16

Monday 5-12

Wendler Press & Deadlift 70% x 3, 80% x 3, 90% x 3+

A. Press 125-140-155(6)

B. Deadlift 350-400-450(x8)

+

8 rounds of:

5 Goblet Squats - 100#

5 ME Broad Jump

Prowler D/B - 100#

rest 2min

Wednesday 5-14

A. segment power snatch pause 2sec at mid thigh then PS; 5sets of 2 perfect form rest 90sec btw sets

95-115-135-155-165-175-185-195(x1)

B. emom – PS TnG x 5 moderate – 5mins

135

+

5 sets:

15-20 ring dips

Row 400 m @ 90%

rest 2:30 

Friday 5-16

A. clean and jerk build to a moderate double in 10mins

245

B. clean and jerk 80% of 1rm – emom  x 1-2 – 10mins

230-230-230-235-235

C. heaving snatch balance build to a tough double perfect form 10mins

215

D. 30 TGU 1.5/1pd alt hands per rep

as Rx'd

OPT: Week 35, Day One

Monday 2-10
TRAINING:
A. emom - 12mins 
odd - PS TnG x 5 55-65% perfect form 
125-125-135-135-145-145
even - 3-4 Bar Dips - 70% of 1RM @20X1  45-45-55-55-65-65 (x 4's)
+
B. emom - 16mins 
odd - 10 burpees 
even - 8 T2B 
+
C. emom - 16mins
odd - Shuttle Runs - D/B x 2
even - 12 situps 
+
D. 10mins 80% effort 
1 TGU/arm - 1.5pd 
5 DL TnG - 205#
10 box jumps TnG - 20"
Total: 8 rounds

OPT: Week 31, Day One

Monday 1-13
TRAINING:
A. CJ - build to a moderate 2 in 10 min
135-185-205-225-235-245(f on J)
B. CJ - 1 emom - 80% 1RM - 10 sets
235# (+10 from last time)
C. PS x 1/Sn Bal x 3 - build to a solid 3 in the Sn Bal - low/moderate high speed
135-135-145-155-165-175-185
D. build to a 5RM per arm in the TGU - KB
 55-70-85 (Rx5UB, Lx2+2+1)

Notes:
CJ work was...eh...can tell I habent done it in a while. The first rep felt good, the second was sketchy. Felt like I could have definitely carried it higher if it were singles.

EMOM work was solid, no misses.

Tried not to "heave" on SB, but once I hit 155 I had a slight dip and drive prior to driving under it.

Left side was wobbly on the way down with the 85# so I broke it up.

OPT: Week 25, Day Three

Saturday 12-7

TRAINING:
A. HBBS @ 40X1; 10,8,6,4,2,12; rest 3-5 min
WU: 135-225-275 (x5's)
WS: 305-335-360-385-405-335
B. EMOM - 10 min
odd - PC x 1/PP x 4 TnG moderate
even - amrap COVP pull ups in 20 sec
PC/PP: 155-165-170-175-175
COVP: 13-13-13-13-10+3 after time
+
10 min @ 80%:
TGU x 2/arm moderate (55#)
free HS 20 sec accumulation

Rounds: 5-6 - lost count

rest walk 3 min

10 min @ 80%:
10 ball slams - 20# AHAP
5 Box Jumps - 32"

5 ME Broad Jumps

Rounds: 6 

Skill Practice - Bar Muscle-ups: Got 1st super easy, then close on 3 more...then I left...

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

Lower Body Volume, Week 4

Thursday 8-2

TRAINING:
A. Deadstop Good Mornings - 5 x 5
115-145-165-185-185-185-195-205
B. OH Walking Lunges - 3 x 16 steps + Reverse Lunges - 1 x 8/leg
OH WL: 45-125-135-145; RL: 75# DB's

IWT: Big Red Programming ;-)
3 rounds of:
3 tough (Hang) Power Snatch
10 Burpees - AFAP
25 Double Unders
rest 3-4 min b/t rounds
+
3 rounds of:
3 tough (Hang) Power Clean
10 Box Jumps- AFAP
15 Kettlebell Swings - 70#

IWT Details:
HPS Loads (w/ straps): 185-195-205(x1 and almost hit second rep)-185
Burpees as Rx'd and DUs all UB
+
HPC Loads (w/ straps): 255-265-275
Box Jumps: strung 2-4 TnG together at a time on the first round, second round was 1+9 Tng, and the third round was 10 Tng UB.
KBS were also all UB.

Cash-out:
Tumbling in the wrestling room:
5 somersalts
5 right shoulder rolls
5 left shoulder rolls
8 Ninja rolls (left shoulder, right shoulder, rinse and repeat)
Bearcrawll D/B
3 cartwheels right
3 cartwheels left
+
Sled Sprints/Hand Pulls D/B (driveway to end of fence and back) - 90# x 4 (1 in the gravel and 3 on the road)
+
Ab Wheel - 3 x 20 (5+15)

Upper Body Max Effort, Week 3

Wednesday 7-25

TRAINING:
Warm-up: TGU - 45# x 5/side

A. Medium Grip, Dead-stop Bench Press - 1-3 ME
135-185-215-245-255 x 3's, 265 x 1
B. Neutral Grip, DB Bench Press - 4 x 6-8
80 x 10, 85 x 10, 90 x 10, 100 x 7
C. One-armed OH Press - 3 x 6-10
55 x 10, 65 x 10, 75 x 8
D1. Legless Rope Climb from seated - 3 attempts
10-10-11 pulls
D2. GHD Sit-ups - 3 x 20
as Rx'd
E1. Clean-grip BB Rows - 3 x 10
155-165-175
E2. Ring Push-ups @ 30X1 - 3 x 10
as Rx'd
E3. Face Pulls - 3 x 20 (alternating grip)
30-30-30
E4. Bar Dips - 3 x 10
as Rx'd

Cash-out:
Fat Bar Curls 45# - Underhand/Overhand
10/10-20/15-15/10

Oly/Wendler Week 7

Wednesday 6-20

TRAINING:
A. HPS + HS + SB + OHS x 3
B. Wave-load Clean & Jerk
C. Press - 70% x 3, 80% x 3, 90% x 3
D1. Wtd. Ring Dips @ 40X1 - 3 x 5
D2. Wtd. COVP Pull-ups - 3 x 3-5
E. Turkish Get-ups - 45# x 50

TRAINING OUTCOME:
A. 95-115-135-135-135 (+ 135 x 1 x 3 w/ 3 sec pause in bottom)
B. 135-185-215-230-245-260-235-250-265 (missed Jerk)
C. 140-160-180
D1. 25-25-25
D2. 3-4-4 + 10 CTB PU @ BW (strict)
E. as Rx'd

Vacation/Deload WOD #4

Tuesday 6-12

TRAINING:
A. Turkish Get-ups x 50 - slow and easy
+
B. 4 Rounds @ Very Relaxed, No Hurry, Conversation Pace:
1. Bulgarian Split Squats w/ 60# & 40# KB
2. HSPUs
3. One-legged RDL w/ 60# & 40# KB
4. L-Pull-ups
5. Wtd. Bridges x 60sec
6. Windmills x 10/side
7. Reverse Crunches
8. Hollow Rocks

TRAINING OUTCOME:
A. as Rx'd - 40# KB
B1. 20-20-20-20 (10/leg)
B2. 15-21-21-18
B3. 40-40-40-40 (20/leg)
B4. 7-7-7-7
B5. Cael, Owen + Maisie,  Cael + Maisie, Cael + Owen (sitting on back)
B6. 40#-60#-60#-60#
B7. 30-30-30-30
B8. 30-30-30-30

Catalyst Masters Program Week 6, Day 16

Monday 1-2


TRAINING:
A. Snatch - 75% x 2, 77.5% x 2, 80% x 2, 82.5% x 2, 85% x 1, 87.5% x 1, 89% x 1
B. Front Squat - 2-2-2-1-2-2-2
C. Snatch Pulls - 90% x 3 x 3
D. Snatch-grip Stiff-leg DL, 4 x 10
E. TGU x 5/side x 3

TRAINING OUTCOME:
A. 175-180-185-190-195-200-205
B. 265-305-320-335-315-295-275
C. 210-210-210-225
E. 35-45-55
D. 210-210-210

Halting Snatch Grip DL + Mid-Hang Snatch, Snatch Grip DL, Muscle-Snatch + Snatch Balance + OHS, Push-Press + Jerk, TGUs

Thursday 7-20 OPT Day 209/Catalyst Oly Bias Cycle 2 Day 2

OLY TRAINING:
Halting Snatch Deadlift + Mid-Hang Snatch 70% x 2 x 5
Snatch Deadlift 100% x 5 x 3
Muscle Snatch + snatch balance + OHS 5 x 3
Push Press + Jerk 60% x 2 x 3

OPT Training/Skill Development:
100 TGU slow and steady
(20kg/45#)

TRAINING OUTCOME:
Oly Training:
HSDL + MHS - 95#-125#-145#-160#-160#-160#-160#-160#
SDL - 225#
MS + SB + OHS - 135#-135#-145#-145#-155#
PP + J - 185#-195#-205#

OPT/Skill Development:
100 TGUs - 10/10/5-5/5-5/5-5/5-5/3-3-2-2/2-2-2-2-1-1 (80 total before MS Camp)
                      10-10 (after camp)

Deloading at the State Meet Day 1

Friday 5-27 in the Hotel:

Deloading:
15min on eliptical @ Z1
+

20 TGU/arm light KB - slow and steady
+
15 One-legged DL/per side x 4
+
240 sec FLR accumulated on floor