Friday 424 - OPT Repeats - Day 50

Training:
A. Power Clean Waveload - 3,2,1,3,2,1,3,2,1,3,2,1;

Wave 1: 205-220-235 (-15)
Wave 2: 215-230-245 (F x 3; pulled it high enough, just couldn't force myself to get under it and rack it...)
Wave 3 (HPC): 225-240-255-265 (F x 2)

rest 2 min

B. 10 burpees AFAP; rest 40 sec x 5

Each set of 10 took approximately 20sec of work; rest as Rx'd

D. 10 --> 1 of:

Wall Ball - 20#

Russian KBS - 70#

Time: 3:57 (compared to 4:20 in 6/2010) 

C. Row 1K‬‪ ‬‪Training (Sub 100 45# BB SDLHP)...still yet to do...maybe later

Notes:

Just don't feel like I have the sustained repeatability like I used to on the top end. Maybe I need to train in those ranges more often in order to improve the neural efficiency of it. Just hard to train it all.

I am pleased with the Finisher WOD. That's a decent PR. And felt like I could have pushed the pace a little faster if I had to do it all over again.

Planning on hitting Cael's sets today on PP, DL and Aux work.

OPEX Being - Week of 2/2 - 2/6

Monday 2/2 - OPEX Being 

A. Back squat @30X0; 3, 2, 1, 3, 2, 1; rest 3mins second 3, 2, 1 more than the first

(135-185-225-275-315-345) 365-385-405, 375-395-415

B. emom – hang PC TnG x 5 155# - 8mins

45-65-95-115-135-155-155-155-155-155-155-155-155

+

5 RFT of:

5 DL - 275#

10 Burpees

Time: 3:01
(2:59 on 7/19)

Notes: had to leave after squats again...getting a bit old. Also tweaked my right mid back during the 365. I had a lack of focus and became slack through the middle. Refocused and hit my weights, but it is pretty sore/tight.

Finished HPC on the minute in the cold garage. Also opted for s shorter retest WOD since I had kids in the house. I would have had to sub quite a bit anyway. 

Wednesday 2/4 - OPEX Being 

A. push press x 1/jerk dip x 1/paused jerk x 2; rest 2 mins x 5 (2sec pause at bottom of dip for the paused jerks)

95-135-165-185-185-185-195-205

+

3 rounds for time
10 HSPU (10)-(5+2+2+1)-(2+1+1+1+1+1+1+1+1)
10 T2B (UB-UB-UB)

Time: 4:30 Had watch mess-up and HSPUs buried me. Had to do singles on last set.

rest 5mins

3 rounds for time
10 thrusters 95/65#
burpees

Time: 3:20* - had a safety pin come out of the rack b/t my last set of thrusters and Burpees. Had to mess with it and unpack weight before doing Burpees. Might have been closer to 3 min mark.

rest 5mins

5mins amrap
1 DL 275#
1 MU (bar)
increase by rep every round

4 rounds + 5DL + 4MU + 1MU AT (5:25) 
+
15mins Z1 AD (only had time for 8 min)

Friday 2/6 - OPEX Being 

A. back squat 65% of 1rm @20X0; 2-3; rest 45sec x 10

135-185-225-275x10
B. 3mins max HS walk
+
1min max bar MU - 8-6-7
1min max box jump 24" - 15-15-15
1min max wall balls 20/14# 10′ target - 21-21-21
1min PS 95/65# -12-11-10
1min max cal row 12-12-16
rest 1min x 3
+
12 min Z1 your choice

Airdyne