Wednesday 1/15/20; OPT Repeats - Day 7

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

Training:
A. OHS @ 3011; 3, 3, 3; rest 3min
Loads: 45-95-115-135-155-175
B1. BS x 3; rest 2-3 min (315-335-355)
Loads: 225-275-315-340-365*
B2. Weighted Dips @ 3011; 6, 4, 2; rest 3min
Loads: 55-65-80; AMRAP BW x 30
D. Run 800m @ 80% RPE x 1
Time: around 4:10ish...

Notes:
First time doing OHS in a LOOONNNGGG time. I swore it off about 5 years ago due to shoulder injury problems, so today was definitely an induction day. I worked up to a weight that I probably could have done for more reps, but I could definitely feel it taxing the stability in the shoulder.

Ended up adding in some BS just to feel the weight. Belted on the last set. It was at or a little above my 80%. Coming off of yesterday's runs, it felt pretty good. My left high hammie/adductor is lit up though.

Dips were solid, run wasn't as bad as yesterday...didn't break any land speed records, but I got through it...oh...and it still sucked!

Training for the Week of 7/13 - 7/17

Tuesday - 7-14

A1. Zercher Squat - 5 x 3; rest 2 min

135-185-225-275-285-295-305-315

A2. WTD Pull-ups - 5 x 5+; rest 2 min

BW-10-20-30-40-50-60(4.75)-60(2) + strict BW x 12

B1. L-sits - 20 sec; rest 10 sec 

B2. Bent Press + 10 windmills per side; rest 10 sec b/t sides; rest 10 sec

B3. SLDL x 10/leg; rest 10 sec b/t sides; rest 1 min; x 5

Airdyne Sprint Intervals :30 @ 90%, :30 @ 50% x 5 (5min)

Friday 7/17

A1. DL - 5 x 3; work to tough triple; rest 2 min - 225-275-325-365-385-405-425-445-465

A2. WTD Dips - 5 x 5; rest 2 min - 20-30-40-50-60-70

B. "Dip" Diane 21-15-9 - 2:47-48

225# DL - all UB

Bar Dips - (14-21, 7-5-3, 5-4) kippedafter rep 9 on first round

C1. Ab Wheel x 25; rest 30 sec

C2. RKC Planks - 30 sec; rest 30 sec

C4. 55# - Bulgarian Split Squats x 10/leg; rest 30 sec b/t legs; rest 1 min; 4 sets

OPEX Being Week of 5/11 - 5/15

Monday 5/11 (Being 5/26/14)

A. back squat build to a max 

135-185-225-275(5)-315(4)-345(3)-375(2)-395(1)-415(1)

B1. wtd chin up 2-3×5; rest 90sec 

45-55-65-75-85(2+1*)

B2. wtd dip 2-3×5; rest 90sec 

60-70-80-90-100(x2)

+
3 sets 80-90% effort 
Row 400m 
15 burpees 
18 box jump on and overs 24/20″
21 KBS 1.5/1pd 
24 wall balls 20/14# 10/9′ target 
rest 5mins (4:30, 4:00)
all sets same pace - about 4:55-5min/round 

Notes: 
- go for something if feeling it 
- omni grip when mixed grip pull to supinated hand 
- goal is to maintain same pace for each set record times for all sets

Wednesday 5/13 (Being 5/27/14)

A. EMOM – 16 min
odd – HPC x 2 mod weight waveload - 165-175-185-195-175-185-195-205-185-195-205-215-225-205-215-225
even – 7 T2B*
B. EMOM – 14 min
odd – DL TnG x 2-3 moderate same loads throughout (385-395-405-405-405-405-405)
even – 2-3 MU (all UB)
C. EMOM – 12 min
odd – 8 PS TnG 75/55# 
even – 10 burpees AFAP

D. EMOM - 8 min T2B

Notes:
- A. Forgot the T2B...did them as a separate 8 min EMOM at the end.
- B. Had to do Bar MUs due to logistics...no misses though. 
- last EMOM is conditioning based sets – get breathing rate up and show control

Friday 5/15 (Being 5/28/14)

A. Press build to a max - 45-95-115-135-150-160-170(f)
B. 30 Ring MU for time (9:14) 3-3-3-2-2-1's from there.

+

12-9-6-3 for time of: HSPUS + PC - 185# (5:24)

(12)-4-3-2)-(3-3)-(3)/PC singles all the way through 

+

1 set all out: 
Row 250m (25 SDLHP)
15 AKBS - 70# 
25 burpees 
15 AKBS - 70# 
Row 250m (25 SDLHP)

Time: 4:07

Notes: 
- Take your time build to a true absolute max 
- compare to April 23rd 
- all out one effort record times

OPEX Being - Week of 12/29 - 1/3

Monday 12/29 - OPEX Being

A. snatch build to a tough TnG double in 12mins

Loads: 95-115-135-150-160-170-180-190 (1+f)

B. FS build to a tough triple in 10mins

Loads: 225-250-275-295-315 (2)*

C. 1-10 unbroken CTB chin ups for time

Time:  39-42:24^ (3:24 with broken set) 

Attempted and completed a set of 10 UB CTB after logging time and making notes at 45:44 mark (6:44 as Rx'd)

D. 1-10 unbroken HSPU for time

Time: 10:13 very broken...

Sets: 1, 2, 3, 4, 5, 6, 6+1, 4+3+1, 5+3+1, 4+3+3

*Note: racked FS after 2 reps. Might have been able to hit a third, but I didn't want to redline today. Still sore from Saturday. Can also tell I'm a little lighter and hadn't hit that pattern for a while. Felt sort of rusty and awkward.

^Note: fell off the bar after rep 8 of set 10 around 3:12 mark. Finished 2x2 afterwards...

Tuesday 12/30 - OPEX Being

A. Jerk balance 3×3; 40% of 1rm rest as needed

Loads: 95-105-115-125

B. PC and SJ build to a max in 15mins

135-165-185-185-205-205-215-215

Work sets: 225-225-225-225-225-225-225-225-225-225

C1. Wtd dip 2-3; rest 30 sec x 4

Loads: BW-30-60-70-80-90

C2. 3-stop Pull-ups x 3, rest 3 min

Narrow Pro, Narrow Sup, Wide Pro, Narrow Pro, Narrow Sup

+

10 min AMRAP of 

10 Russian KBS  - 55#

Front Rack Loaded Carry D/B - 135#

Rounds: 10 rounds in 9:45ish...loaded BB and put it away and then finished one more round of KBS by the 11:00 mark.

Wednesday 12/31 - OPEX Being

3 sets 80% 90% 100% effort:

50 SDLHP - 45# BB (UB, UB, UB)

10 DB SA push press 60/40# Right (UB, UB, UB)
20 box jumps step down 24/20″ (Slow & Steady)
10 DB SA push press 60/40# Left.  (UB, UB, UB)
80 DU (4-26-25-15, 24-26-30, 35-15-10-20)
20 DB snatch 60/40# alt hands per rep (10-10, 12-8, UB)
20 GHD situps (10-10, 12-8, UB)
rest 5mins

1. 7:50 (should've started slower on set 1)

2. 7:27

3.  7:45 (DU's killed me. BJs I endured...Everything else was UB. 

Friday 1/2 - OPEX Being

A. emom – back squat @20X0 2-3 55% of 1rm + chains or bands – 12mins

Loads: 275-275-280-280-285-285-290-290-295-295-290*-300-300

*forgot to add 10# on right side so I slapped it on and did my last two.

+

For time:

20 back squats 225# - :55 (:43)

40 T2B - 2:55 (17UB up front) (3:08)

60 (American) KBS - 70# 7:42 (started at 3:06, 10-7-8-8-3-3-4-4-5-3-2) 

Time: 7:42 (7:11* on 7/25/14)

*see note/logistics on blog

rest as needed

20mins Z1 AD

As Rx'd 

Saturday 1/3 - OPEX Being (from blog on 1/2)

3 RFT of:

15 AKBS - 70#

15 Birpees

Time: 3:47

Notes: this was a hotel WOD. Done with 5 min notice/prep in the room.

Unplanned Deload Week - 11/10 - 11/14

Monday 11/10

A1. Back Squat - 5,4,3,2,1*

(135-225-275)-325-345-365-385-405(3-4)

*bailed on it due to low back/hip pain

Zercher x 3 x 5

Oly shoes - 135-185-225-245-265

Vibrams - 135-225-275-295-315

A2. SA DB Press - 5,4,3,2,1+

35-45-50-55-65-75(3L*/3R)

*slight push from feet

+

15 min of @ Z1

3 Strict PUs

6 GHD SU

9 BEs

12 Lunge jumps

Total: 13 rounds 

Wednesday 11/12 - Back-up plan

8 min @ 85%

5 Ring Dips (45)

10 KBS - 70# (80)

10 Sit-ups (80)

8 + 5 Dips

Rest 6 min

8 min @ 85%

2 Bar MUs (12)

10 GS - 70# (60)

5 Burpees (30)

6 rounds

Rest 6 min

8 min @ 85%

10 BEs (60)

25 DUs (150)

10 HR Push-ups (60)

6 rounds w/ 7 sec left

+

Stretch

Friday 11/14

A1. Strict Chin-ups x 8-10 x 5; rest 1 min

8-8-8-10-10

A2. WTD Bar Dips x 5 x 5; rest 2 min

BW-35-45-55-65-75

B. EMOM for 12 min

Odd - 45# OH Walking Lunges - 20 steps

Even - 10 TTB

C. 6 rounds of KB Complex/hand @ 60#

3 Snatch

3 PC

3 FS

3 PP

Rest 30 sec b/t rounds

Training for week of 6/9 - 6/13

Monday 6-9

A1. PS 2-2-2-2 ; rest 60sec

140-155-170-185
A2. FS @ 30X1; 8-5-3-1-1-1-5; rest
3 min

230-265-280-300-310-320-265

B1. Wtd Pull-up 8-5-3-1-1-1-5; rest 20sec

30-65-80*-100(f)-90-90-90-60
B2. Wtd Dips 8-5-3-1-1-1-5; rest 2 min

40-70-90-100(2)-100(2)-100(2)-70
+
10 min amrap
3 Tire Flips

6 COVP Pull-ups
9 Ball Slams

Total: 12 rounds

Wednesday 6-11

A. EMOM for 16 min

Odd - 3 Cleans TnG - 65-75% wave load  

(185-195-205-195-205-215-205-215)

Even - 2 Bar MUs

B. EMOM - 16 min

Odd - 1 rope ascents

Even - 20 m HS Walk

C. EMOM - 16 min

Odd - 40 DUs

Even - FLR - 30 sec

Thursday 6-13

A. Press 8-5-3-1-1-1-5

135-150-160-170-170-170-150

B. Deadlift 8-5-3-1-1-1-5

365-415-465-495-505-515-440

+

21-18-15-12-9-6-3

BW Squat - 205#

GHD Sit-ups

Forgot to time, all BS UB; GHD UB for first two, then in chunks of 3-4?

Saturday 6-15 @ the Camp on the playground

Tabata this and that

Swings -12-12-12-11-11-11-11-11

Jumping Lunges -18-18-16-16-16-16-16-16

Neutral-grip Pull-ups - 10-10-9-8-8-6-6-6

Push-ups - 12-12-12-11-10-8-6-6

Training for Week of 6/2 - 6/6

Monday 6-2

A. Power Clean - 3x2

135-165-195-215-235-250-265

+

HPC x 1 x 2 - 285-300

B. Front Squat - 8-5-3-1-1-1-5 (320)

225-255-270-290-290-300-255

C. Back Squat 20 rep - 255#

D1. Wtd Dips - 8-5-3-1-1-1-5-AMRAP BW 

30-65-80-100-100-100-65 + 23(+3)

D2. Wtd Pull-ups - 8-5-3-1-1-5-AMRAP BW

25-55-70-90-90-90-55 + 14(+1)

E. 50 TGUs - 40#

Wednesday 6-4

A. 3 Pos Snatch - 70% - 155 1.1.1 x 3

95-115-135-155-155-155

B. 2-3 Muscle-ups EMOM for 30 reps

3-3-3-3-3-3-2-2-2-2-2-2 (11:15ish)

C. Ring HSPUs - 3-3-3-3

+

For time:

20 kbs 2/1.5pood 

10 Bench Jump Overs D/B

20 wall balls – 20/14# to 10 ft

10 Bench Jump Overs D/B

20 kbs 2/1.5 pood

10 Bench Jump Overs D/B

20 wall balls – 20/14# to 10 ft

10 Bench Jump Overs D/B

20 kbs 2/1.5 pood

10 Bench Jump Overs D/B

20 wall balls – 20/14# to 10 ft

10 Bench Jump Overs D/B

Time: 6:25-30ish

Friday 6-6

A. Press 8-5-3-1-1-1-5

125-145-155-160-160-160-145

B. Deadlift 8-5-3-1-1-1-5

135-225-315

380-430-460-485-500-510-430

5 sets of

C1. Pendelay Rows x 5

145-155-165-175-185

C2. Pistol Squats x 14

C3. Hindu Push-ups x 14

Saturday 6-8

Tabata WOD

Airdyne

Push-ups

Sit-ups

Body Squats

Good Mornings

+

Airdyne - 6 min @ Z1