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 11/17 - 11/21

Monday 11/17- OPEX Being

A. PS+3OHS+Snatch

45-95-115-135-135

B. Zercher Squat - tough set of 3 in 12 min

135-185-235-275-295-315-335

C. 3 Burpee MUs - 3 EMOM for 10 min (omit)

+

4 sets of

20 Wall Ball - all UB

AMRAP CTB PUs - 20-16-15-13 (64)

Rest 3 min

+

AB Wheel x 25

Thursday 11/20 - OPEX Being (Tuesday/Wednesday blend)

A. PC TnG clusters - 3.3.3, rest 10 sec; rest 3 min x 3

(95-135-155) 185-190-195 (perfect form)

B. Split Jerk (from blocks/in rack w/ high pins) TnG 1.1.1. @ 65% - EMOM for 6 min

135-155-165-175-175-185-195

C. EMOM PC + SJ (no pause b/t movements. Go straight into SJ from PC) 3 @ 65% - 8 min

165

+

6 min 85%

8 BJ (SD) - 24"

5 CTB Pull-ups

7 total at 5:40*

*Did 10 BJ on round 3ish

rest 3 min

6 min 85% 

30 DU

5 Burpees

8 Walking Lunges

5 @ 5:41

Friday 11/21 - OPEX Being 

A. Back Squat @20X0; 2-3 (55-60%); rest 45 sec x 10

265 (60% of 435)

B. 1 PC & SJ every 30 sec for 10 min - 75% 

185-185-195-195-205 x 16

+

Airdyne 1K @ 80% - 1:50

rest 1min

12 min AMRAP 

20 TGUS - 55#

50 Wallball

AMRAP bar MU in remaining time - 12 w/ one miss b/t 11 & 12.

rest 1 min

Airdyne 1K @ 80% - 1:50

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