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

Training for week of 7/14 - 7/21

Monday 7/14

A.Press 5 x 3+

125-130-140-150-155(4)

B.Body Rows 

15-12-12-12

+

7 rounds of:

7 KB Swings - 70#

7 HR Push-ups

Time: 3:31

+

3 sets of Goblet Carry - 70#

AFAP in 1 min; 1 min rest 

Tuesday 7/15

A. Back Squat - 5x3+

275-320-335-350-365-380 (4*)

B. 20 rep back squat - 300#

C. 10 RFT of:

5 DL AFAP (TnG) - 315# 

10 GHD

Time: 11:30-45*

*timer malfunction - accidentally stopped it after round 7 around the 6:45-55 mark and had to restart for last three rounds.

D. 3 sets of Trap Bar Farmer's Carry - 225#

AFAP in 1 min; 1 min rest

Friday 7/18

A1. Front Squat - 5x2+

(135-185-225) 240-255-270-285*-300*(5)

*belt

A2. WTD Pull-ups - 5 x 3+

55-60-65-70-75 (5)

+

B. 5-4-3-2*-1* RFT of:

Power Clean - 225#

Bar MU

Time: 6:15

*missed once on set of 2 and twice on set of 1. Had to walk around a bit to recover enough to get em.

+

C. 4 sets of Yoke Carry - 205#

AFAP in 1 min; rest 1 min

+

D. AMRAP Strict BW Pull-ups - 15 (+1)

Saturday 7/19

A. PC + PP - 75%x 3+1 x 2; 80% x 2+1; 85% x 2+1; 90% x 1

(135-165-185) 205-220-235*-250*

B. Clean Pulls 85% x 4 x 3

250-250-250

+

5 RFT of

5 DL - 275#

10 Burpees

Time: 2:59 (not sure if that's a PR or not...part of me thinks I've gone lower)

+

3 sets of OH Carry - 115#

AFAP in 1 min; rest 1 min

OPT: Week 45, Day Two

Thursday 5-1

OPT 3
In 30 min establish:
Front Squat 3RM - 185-225-275-295-315
Snatch 2RM (only 5 seconds can be taken between reps 1 and 2)

135-155-175-185-195-205(1)
CTB chin up max set x 1

19 (10 DH + 9 kipping)
(Scored as FS kg + Sn kg + CTB reps)
Front Squat from rack, hips below parallel.  Snatch or Power Snatch or combination of the two.  CTB one attempt, max unbroken reps. 

*did the snatch first then FS. 

Rest 15 min

"285"
For time:
50 kbs - 2/1.5 pd* (no KB so I subbed 50 PS - 75#)
Walking Lunges x 50
50 Toes to Bar
Shoulder to Overhead x 50 - 95#*
40 alternating DB Snatch - 70#
Wall Balls x 50 - 20/14# to 10 ft
30 Burpees
Approx 24min 

*Pretty sure I did 60 of these on accident

OPT: Week 40, Day One

Tuesday 3-18

TRAINING:
A. build to tough single squat snatch in 10mins 
135-155-175-195-215* got it after 2 misses
B. take 77% of A complete 1 snatch every 30sec for 10 sets 
165 x 10
+
for time 
10 T2B (UB)
90 DU (3 sets)
20 T2B (UB)
60 DU (2 sets)
30 T2B 7 + Singles
20 DU (Actually did 30 UB)
Time: 6:19

OPT: Week 36, Day Two

Wednesday 2-19

TRAINING:
A. Press x 1/PP x 2/SJ x 2; rest 2mins x 4-5sets perfect form 
135-145-155-155-155
+
5 sets 80-90% effort
30 SDLHP - 45# BB
15 KBS - 55#
15 SA KB Push Press - 55#
15 box jumps (step down) - 24"
15 SA KB Push Press - 55#
15 T2B
15 Wall ball 20# - 10' target
rest 4-5mins 

Notes:
All movements done UB except the T2B on the last set. Went 10+2+1+1+1. Rested 4 min b/t rounds. Each round was around 5 min of work time.
 

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 34, Day One

Monday 2-3

TRAINING:
A. Push press; 3x3; rest 2 min
115-145-165-185-200-215
B. Wtd. Dips; build to a 5RM 
40-55-65-75(4)
C. Weighted supinated chin up clusters 5.5.5x3; rest 45 seconds/rest 3 min
25-25-25
+
3 rounds for time:
15 toes to bar (UB-UB-8+7)
15 strict hspu

Time: 6:43

Notes: 
I think my Push-press is getting stronger. Last time I did it I hit 225 for a single and today hit 215 for a triple pretty solidly...no dip to catch just a drive and lock-out.

I crapped out on the HSPUs...I did 10+3+2 on the first round and it was 1's, 2's, and 3's as I could muster them on the other two rounds. 

OPT: Week 32, Day Two

Wednesday 1-22

TRAINING:
A. Push press Waveload: 10, 3, 8, 2, 6, 1; rest 3 min
135-185-155-205-175-225 (+10) from Monday's ME

All PP were legit...dip, drive, head through lockout...no catch
B. Muscle ups; 3-4 (2) unbroken reps on the min for 15 min 

Scaled to 2 UB reps on the min - No misses, hard kip, but no misses
+
10 rounds for time:
10 toes to bar
10 hand release push ups

Time: 12:15

Notes:

per OPT, first 3 rounds were UB on both movements...from there it went down like this...

TTB: Rounds 4-5 were 5UB TTB + 5 TnG, after that it was 3-4 + TnG for the rest. After the first 3-5 UB I was just doing one TTB, swing the arms down and back to the bar and repeat. 

HRPUs: They hack me off b/c you'd think they would be easy, but they just suck the life out of me. I started fatiguing out and taking longer between the reps as the rounds piled up. 

This was one of those metcons where fatigue on the movements were the definite limiter not the engine driving it. I wasn't really breathing hard by the end due to the reps being so broken.

OPT: Week 29, Day Three

Thursday 1-2
TRAINING:
A. emom - 20 min
odd - HPC x 2 moderate weight waveload
175-185-195-185-195-205-195-205-215-225
even - 7 T2B
B. emom - 18 min
odd -  5 DL TnG moderate same loads throughout
385#
even - 7 ring dips kipping
C. emom - 20 min
odd - KBS russian tough x 10 (100#)
even - 10 burpees AFAP

Notes: Hands are toast.

OPT: Week 20, Day Two

Wednesday 10-30

TRAINING:
A. Press Cluster @ 12X2; 1.1.1.1 x 6; rest 2 min

115-125-135-145-155-165(1)-155
+
3 sets:
10 burpees AFAP
10 toes to bar unbroken AFAP
rest walk 90 sec

as Rx'd
+
3 sets:
30 wall balls unbroken
rest 30 sec
AD 20 sec @ 95% effort (Plate Pushes)
rest walk 2 min 

as Rx'd

OPT: Week 14, Day Two

Wednesday 9-18 
TRAINING:A. Hang squat snatch from below the knee; 5 x 5; rest 2 min 95-115-135-150-165-175*-185*

+

21-15-9
squat snatch 95/65
toes to bar

Time: 7:58

Notes:
Strapped up on the 175# and 185#. Did the 175# 3 + 2. I didn't drive under the bar enough and lost it forward. The 185# wasn't bad though. Felt a lot more solid on the first 3 than I did on the last 2 though.

Felt like I was in survival mode on the metcon. Just couldn't muster the gumption to go for it. Did the first set of 21 snatches UB, but broke the 15 and 9. The TTB were all broken as well.

Back Squat, SG DL, HSPUs + TTB

Friday 7-26

TRAINING:
A. Back squat; 5 x 3
135-225-275-315-345-355-365-375*-385*
B. 21 rep BS - 285#
C. CG DL x 3 @ 3131
185-205-225
+
10 rounds for time @ 80-85%
10 toes to bar (rnds 1-2 UB)
5 HSPUs (all UB)
Time: 12:34ish

Notes: I modified the reps for the Metcon from OPT. However I misread the rounds. I thought it was supposed to be 10 rounds of 15 each. Didn't think I could do that much yet so I scaled it back. Now that I saw it was only 3 rounds, I think I could have muddled through it as Rx'd. Oh well...still did work.

Lower Body/Squat Emphasis: Cycle Two

Wednesday 7-10
Week one; Day three
WU: Face pulls, Push-ups, & OHS

TRAINING:
A. FS - 3-2-1, 3-2-1; rest 2-3min
275-295-315*, 295*-315*-335*
B. BS x 21 rep - 285#
C. CG DL x 3 x 4 - 225-245-265-285; rest 2 min
+
3 Rnds of:
D1. ME Broad Jumps x 5
D2. KB Press x 12 @ 55#
D3. Ring Rows x 10
+
3 Rnds of
E1. TTB x 10
E2. BE x 20
E3. Walking Lunges x D/B

Notes: *Belted up

OPT-ish: Week 18, Day 2

Wednesday 5-15

TRAINING:
A. Front squat; build to a tough single fast...not so fast
Loads: 185(3)-235(3)-275(2)-300*-320*-340*-360* (+5)
B. 20 rep Squat - 315
as Rx'd
B1. HSPU- amrap in 30 seconds x4; rest 1 min
Reps/rnd: 15-14-10-8 (47)
B2. DH - COVP chin ups; amrap in 30 seconds x4; rest 1 min
Reps/rnd: 10-10-6+4*-1+11* (41)
*Kip - shoulder was starting to hurt and pop during initial pull.

+

For time:
30 wall balls
20 toes to bar
10 hand release burpees
Time: 2:04

OPT: Week 16, Day 3

Friday 5-3

TRAINING:
WU: Mobility & Hollow Rocks - 3 x 45
A. Squat clean; build to a tough single (not a 1rm)
135x2x2-185x2-215-235-255-270(90%)
B1. Strict CTB chin ups; 7 unbroken x5; rest 1 min
B2. 15 wall balls unbroken x 5; rest 1 min
+
3 min amrap:
6 thrusters 135#
6 toes to bar
Rounds/reps: 4+2 (50 reps)

rest 3 min

+

6 min @85%
10 ohs 75#
Row 150m (15 - 45# SDLHP)
Rounds/reps: 6+5 (155 reps)

OPT: Week 15, Day 2

Wednesday 4-24

TRAINING:
A1. Press 10, 8, 6, 4, 2; rest 1 min
45-75-95-115(10)-125(8)-135(8)-145(6)-155(F)-135(8)
A2. Ring Rows x 10 @ 31X1;
10-10-10-10-10-10-10-10
rest 1 min
A3. Back Squat x 10's
135-185-225-245-265-285-305

+

3 rounds for max reps @90%:
2 min row (45# KBS)
rest 1 min
1 min hand release push ups
rest 30 seconds
30 seconds toes to bar
Rest 3 min

Outcome:
KBS - Lost count (65-75ish)-50-50 (165-175k9)
HRPUs - 28-25-25 (78)
TTB - 20-15-13 (48)
Total reps: 286-300ish

OPT: Week Five, Day Three

Friday 2-1 

TRAINING:
A. Strict press clusters 2.2.2.2x5; rest 20 seconds/rest 2:30
Loads: 145-150-155-155-155*
*1+1 w/ 20sec b/t
B. HSPU; accumulate AMRAP sets of 3 unbroken in 8 min (approximately 1 every 15sec)
Sets: 25*
*started to come off the wall on 3rd rep of last set.

+

5 rounds for time:
12 OHS - 95#
6 toes to bar
12 DB thrusters 30#/hand
6 chin ups
Time: 8:37-38

OPT: Week Three, Day Two

Wednesday 1-16:

TRAINING:
A. Bench press 1.1.1x3; rest 20 seconds/rest 2 min
225-245-250-255
B. Split jerk; build to a tough single
135-185-215 x 2; 235-255 x 1
C. Drop to 80% of B and perform 6 sets of 2; rest 2min b/t sets
235 x 2 x 6
+
For time:
50 meter farmers walk 2/1.5 pood
25 hspu
50 meter farmers walk
25 CTB chin ups
50 wall balls
25 toes to bar
50 wall balls
25 hspu

TT: 16:30

First round of HSPUs weren't bad. I cranked out 20 UB...but the second round was a different story. I got to the 2nd round of HSPUs around the 8:30-9min mark...it took me almost as long to do the last round of HSPUs as it did the other 7 movements combined.

300 double unders for time... clock starts immediately upon completion and scored as a second workout*

TT: 9:05 *

Notes:
Rushed the Jerk a bit. I started thinking about running out of time and my focus waned. I put on 275# but unracked it and then decided to cut my losses and start the doubles.

*This was not done as Rx'd. I ran out of time and ended up doing this after the meeting. I just tried to stay in a rhythm. Did it in sets of 15 pacing back and forth in the weightroom. No unitentional misses until rep 168...probably only 3-4 misses total.

OPT Week 2, Day 3

Friday 1-11

TRAINING:
A. Squat snatch; 2 reps x12 sets @50-70% 1rm; rest 45 seconds bw sets - let high speed and perfect mechanics dictate load
140-140-140-150-150-150-160-160-160-170-170-170
B. 2 muscle ups on the minute for 14 min
as Rx'd
C. Toes to bar; 50 for time
TT: 2:43*
*forgot to start watch. Did 20 UB pretty fast so I added 30sec to 2:13.
+
10-8-6-4-2 rounds for time of:
Power clean - 185#
Bar facing burpees
TT: 5:15

OPT Programming: Week One, Day Two

Thursday 1-3
TRAINING:
A. Squat snatch; 2 reps x10 sets @50-70% 1rm; rest 45 seconds bw sets - let high speed and perfect mechanics dictate load.
135-140-145-150-155-160-165-170-175-180
B. Squat clean; 2 reps x10 sets @50-70% 1rm; rest 45 seconds bw sets - let high speed and perfect mechanics dictate load.
185-190-195-200-205-215-220-225-230
C. 2 muscle ups on the minute for 10 min
as Rx'd
+
10 min AMRAP:
3 deadlift 275/185
5 box jumps 36/30
10 toes to bar
Metcon Outcome: 7 rounds + 15 reps