Friday 1/10; OPT Repeat - Day 4

Warm-up:
RPR, Stick Mobility, and Movement Prep

Training/Testing:
OPT 3
In 60 min complete the following
(In this order)
A. FS - 3 RM
95-135-185 x 3
215-235-255* x1
285 x 3
305 x 3
325 (x2; DNA the 3rd)
*Belted up from here. Also wore my thick knee sleeves.

(275 x 3 back in 2010. I’m not sure if I belted for that or not.)

B. PS - 2RM
45-95-115-125-135-145-155 (x1)
Pulled it plenty high enough on the second to for a full snatch, but not for a Power version.

(175 x 2 back in 2010; full Snatch version.)

C. AMRAP COVP Pull-ups (Kipping)
41.5.
*Tied my best ever. Grip was failing, went for a +1 PR, but only got about halfway up.

(36 back in 2010)

Finished in about 50 min. In hindsight, I probably should have rested more between sets on front squat and the snatch. But I was afraid I would run out of time this morning.

Back in 2010 I hit the SQT before the OPT 3. So definitely not apples to apples here.
_______________________
Ran out of time due this. Might hit it Saturday after the tournament.

D. “SQT”
3 RFT of
10 G2OH @ 95#
200yd Shuttle (4.5-5 D/B)
Time:

Wedenesday 1/8 - OPT Repeat; Day 3

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

Training:
5 4 sets at full effort of
25 Wall Ball (Unbroken) - 20# to 10ft target. (UB, UB, 15+7+3, 15+10)
20 HPC - 105# (UB, 15+5, 12+8, 15+5)
15 KBS (Russian) (UB, UB, UB, UB)
Rest 2:30 b/t sets exactly

Splits: 2:15-2:01-4:00-3:50

Notes: 
This was humbling...my splits were terrible compared to 10 years ago. And I was only able to do the WB unbroken for the first two rounds and the HPC was unbroken for the first round only. All the KBS were UB but I did Russian instead of the American style as I am sure I did last time.

In addition, I was so gassed at the end that I thought I had completed all 5 sets...but by the time I realized I had one to go...I WAS done. This is definitely not apples to apples. Last time I'm pretty sure I did everything unbroken all the way through and did American swings. But I'm 10 years older and have not done anything conditioning related like this in about 3 years...and it shows. Guess I can only get better. May try to finish the last round later this evening. Also need to do my 10min of HSPU practice.

Monday 1/6/20; OPT Repeat - Day Two

Warm-up: RPR, Stick Mobility, and Movelment Prep

Training:
A1. Push Press/Push Jerk - 2.2 x 5; rest 3 min
Loads: 95-115-135-155-165-175-185-195

A2. Horizontal Ring Rows @ 2020; amrap x 5; rest 3 min
(feet elevated to height of rings)
15-15-15-15-15*
+
10,9,8,7,6,5,4,3,2,1 rep rounds:
Dips
GH Raises
(take exactly 8 breaths b/t movements)

Notes: 

• Put wrist wraps and a belt on for the 185-195. Most I’ve put over head in a hot minute. Rows weren’t bad. Did 13 on cadence and then +2 off cadence on last set.
• Dips and GHR went well. The Dips felt better than they have in years. 
• I think I did an extra set of 8 in there on the the GHR and I ended up speeding up a bit so I could get done. But I stuck to the 8 breaths at least throug the first 5-6 rounds.
• Ran out of time for the 100 GHD Sit-ups for time. May come back and do that with the kids...may not.

Friday 1/3/20 - OPT Repeat; Day 1

Warm-up:
XPT Breathing & RPR

A. 3RFT of
21 DL - 185# (All UB)
50 DUs - Broken - Typically sets of 20-20-10ish
Time: 5:52 (PR from 6:23*)

B1. Wtd Pull-ups - 5 x 3
45-55-65-75-85
B2. GHR - 5 x 10 @ 30X1

C. 100* Push-ups
51-30-30* - complete rest while getting dressed.
*OCD got the better of me and I ended up at 111.

Notes: The last time I did this metcon, I hit DL 5 x 5 working up to 395 before hitting this. Not Apples to Apples here, but I’ll take it.

Double Unders were a lot better than I anticipated. First set I got almost 40 UB. I cannot remember the last time I did DUs. I've battled some low back and calf injuries over the last 2-3 years...so all things considered, feeling pretty good about it.

Wednesday - 1/1/2020

A. Tempo Back Squat; 60% @ 30X1

135-185-235-275-275-275

B. 3 Sets of

10 KBS - 70# (Russian)

10 Burpees

10 Kipping Pull-ups

10 Burpees

10 Bench Jumps

Rest 3 min between sets

Work times

1. 2:08

2. 2:13

3. 2:27

Week of 1/1 - 1/7 - Deload

Monday 1/2

3 rounds of

5 PC @ 95-115-125-135

8 BS @ 135-185-205-225

10 Pull-ups

10 Dips

10 KBS - 70#

+

50 TGUs @ 40#

Wednesday 1/5

7 rounds of BB Complex @ 95#

5 Row

5 DL

5 HPC

5 FS

5 Press

5 BS

Rest 1-2 min b/t rounds

+

Core and Carry work

3 rounds of

12 AB Wheel

70# SA DB Carry D/B - RH

70# SA DB Carry D/B - LH

12 Face Pulls

Friday 1-7

3 rounds of

5 BS @ 95-135-185-235-255-275

5 DL + 5 HPC @ 45-95-115-135-135-135-135

5 paused BP @ 45-95-115-125-135-145-155

5 Bar MUs 1-5-5-5-5

+

Core and Carry Circuit

5 rounds of

10 💀 bodies @ 90#

KB Waiter's Carry @ 70# x D/B R/H 

KB Waiter's Carry @ 70# x D/B L/H

10 TTB

20 Rep Beltless Squat Cycle

6 Week 20 rep Squat program!

start at 50% 1rep max

3x5 cleans any variation

20 breathing squats

20 straight barbell straight arm pull overs

15 deadlifts

20 straight barbell straight arm pull overs

2xAMRAP strict pull ups

3x10 bench press (wtd Dips)

Complete Monday Wednesday and Friday for 6 weeks

Add 5lbs to all lifts each time(not SAPO or pull ups)

Week of 11/20 - 11/26 - Week One @ 50% of 1RM

Sunday 11/20 

A. HSC 3 x 5 @ 95-135-135-135

B. 20 Breathing Squats @ 235#, 165x5, 205x5, 235x 20

C. 20 BB Pull-overs - 45#

D. 15 DL @ 245, 185x3, 215x3, 245x15 (Dbl OH Grip - no hook)

E. 20 BB Pull-overs - 45#

F1. Strict Pull-ups 3 x 12 @ 12-12-10.5+3

F2. Bar Dips 3 x 10-12 @ 13-13-

Tuesday 11/22(Wednesday)

A. HSC x 5 @ 95-120-140-140-140

B. 20 Breathing Squats @ 240#, 170x5, 210x5, 240x20

C. 20 BB Pull-overs - 45

D. 15 DL @ 250#

E. 20 BB Pull-overs - 45

F1. 3x12 BB Rows @ 140# - 12-12-12

F2. 3 x 10-12 Press @ 100# - 12-12-12

Thursday 11/24 (Thanksgiving)

A. HSC x 5 @ 45-95-125-145-145-145

B. 20 Breathing Squats @ 185x5, 215x5, 245x20

C. 20 BB Pull-overs 35x10, 45x20

D. 15 DL @ 215x3, 255x15

E. 20 BB Pull-overs - 50x20, 55x10

F1. 5 x 8 Rope Pull-ups - 8-8-8-8-6+2

F2. 3 x 8-12 Ring Push-ups - 10-10-10-10-10

F3. 90# Sand bag carry around Weight room

E1. 3 x 10 Strict T2B

E2. 3 x 30sec planks (60 sec on round 3)

_____________________________________________

Week 2 - 11/27 - 12/3

Monday 11/28

A. HSC x 5 @ 45-95-125-150-150-150

B. 20 Breathing Squats @ 185x5, 225x5, 250 x 20

C. 20 BB Pull-overs @ 35x10, 50x20

D. 15 DL @ 225x3, 260#x15

E. 20 BB Pull-overs @ 50x20

F1. 3x12 Pull-ups - 12-12-10+2

F2. 3 x 8-12 Bar Dips - 15-15-15

E. Core circuit

10 Windshield Wipers 

15 AB Wheel

Wednesday 11/30

A. HSC x 5 @ 155#

B. 20 Breathing Squats @ 255#

C. 20 BB Pull-overs @ 35x10, 50x20

D. 15 DL @ 265#

E. 20 BB Pull-overs @ 55x20

F1. Strict press - 3x12 @ 105#

F2. BB Rows - 3x12 @ 145#

E. Core/Carry circuit

10 T2B

Farmer Carry - Around the Weightroom

10 Ball Slams

Friday 12/2

A. HSC x 5 @ 160#

B. 20 Breathing Squats @ 260#

C. 20 BB Pull-overs @ 55

D. 15 DL @ 270#

E. 20 BB Pull-overs @ 55

F1. Ring Push-ups - 5 x 13

F2. Rope Pull-ups - 5 x 8

F3. Scapular Planks @ 30 sec

____________________________________

Week 3 - 12/4 - 12/10

Monday 12/5

A. HSC x 5 @ 165-165-165

B. 20 Breathing Squats @ 265#

C. 20 BB Pull-overs @ 55#

D. 15 DL @ 260#

E. 20 BB Pull-overs @ 55#

F1. 3x12 Pull-ups - 12-12-11+.90 (so close...still a PR though)

F2. 3x12 Bar Dips - 12-12-12

E. Core/Carry circuit

AB Wheel x 20

HS Walk - AFAP

Wednesday 12/7

A. HSC x 5 @ 170-170-170

B. 20 Breathing Squats @ 270#

C. 20 BB Pull-overs @ 55#

D. 15 DL @ 280#

E. 20 BB Pull-overs @ 60#

F1. 3x12 BB Rows @ 150#

F2. 3x12 Press @ 115#

Friday 12/9

A. HSC x 5 @ 175-175-175

B. 20 Breathing Squats @ 275#

C. 20 BB Pull-overs @ 60#

D. 15 DL @ 285#

E. 20 BB Pull-overs @ 60#

F1. 3x12 Rope Pull-ups

F2. 3 x 8-12 Ring Push-ups

F3. 5 TSU/side

E. Core/Carry Circuit

10 Back Extensions + 20 sec Sorensen Hold

10 Wall Slams/side

_______________________________

Week 4 - 12/11 - 12/17

Monday 12/12

A. HSC x 5 @ 95-135-160-180-180-180

B. 20 Breathing Squats @ 215-250-280#

C. 20 BB Pull-overs @ 60#

D. 15 DL @ 290#

E. 20 BB Pull-overs @ 65#

F1. Pull-ups - 3 x 12

F2. Bar Dips - 3 x 16

E. Core/Carry Circuit

4 x 25 AB Wheel

4 x 12 Wall Slams/side

Wednesday 12/14

A. HSC x 5 @ 45-95-135-165-185-185-185

B. 20 Breathing Squats @ 225-255-285#

C. 20 BB Pull-overs @ 65#

D. 15 DL @ 295#

E. 20 BB Pull-overs @ 65#

F1. Press - 3 x 10-12 @ 120#

F2. BB Rows - 3 x 10-12 @ 155#

Core/Carry Circuit

5 rounds of

10 Dead Bodies @ 70#

Sandbag Atlas Carry - D/B

Friday 12/16

A. HSC x 5 @ 45-95-135-165-190-190-190

B. 20 Breathing Squats @ 230-260-290#

C. 20 BB Pull-overs @ 70#

D. 15 DL @ 300#

E. 20 BB Pull-overs @ 70#

5 rounds of:

F1. Legless Rope Climb - AHAP

F2. Ring Push-ups - 5 x 15

F3. Scapular Planks - 45 sec

_______________________________

Week 5 - 12/18 - 12/23

Monday 12/19

A. HSC x 3* @ 45-95-135-165-195-195-195

B. 20 Breathing Squats @ 235-265-295#

C. 20 BB Pull-overs @ 70#

D. 15 DL @ 305#

E. 20 BB Pull-overs @ 70#

F1. Pull-ups - 3 x 12-10

F2. Bar Dips - 3 x 12-12-

Core/Carry Circuit

Those Pull-ups/Dips/Squats/Deads & HSC above ☝🏻

Wednesday 12-21

A. HSC x 3 @ 45-95-125-155-180-200

B. 20 Breathing Squats @ 240-270-300#

C. 20 BB Pull-overs @ 70#

D. 15 DL @ 310#

E. 20 BB Pull-overs @ 75#

F1. Press - 3 x 10-12 @ 125

F2. BB Rows - 3 x 10-12 @ 160#

Core/Carry Circuit

40 TGU For time @ 55#

Friday 12/23

A. HSC x 3 @ 45-95-115-135-145-155-165-175

B. 20 Breathing Squats @ 225-275-305# (yeah baby!)

C. 20 BB Pull-overs @ 75#

D. 15 DL @ 315#

E. 20 BB Pull-overs @ 75#

F. Bar MUs - 5 x 5

G. Core/Carry Circuit

40 TGU @ 55#

__________________________________

Week 6 - 12/25 - 12/31

Monday 12/26

A. HSC x 3 @ 45-95-115-135-145-155-165-175

B. 20 Breathing Squats @ (230-280) x 3, 310 x 16, 275 x 5

C. 20 BB Pull-overs @ 75#

D. 15 DL @ 320#

E. 20 BB Pull-overs @ 75#

F1. 3 x 12 Strict COVP Pull-ups

F2. 3 x 12 Bar Dips

Wednesday 12/28

A. HSC x 3 @45-95-135-135-135-135-135

B. 20 Breathing Squats @ (225-255-285) x 3, 310 x 19

C. 20 BB Pull-overs @ 80# 

D. 15 DL @ 325#

E. 20 BB Pull-overs @ 80#

F1. Press x 6 @ 45-95-135-135-135

F2. BB Rows x 8 @ 135-165-165-165

G1. Band Pull-downs x 15 x 3-4 sets

G2. Band Front and Lateral Raises x 10 x 3-4 sets

Friday 12/30

A. HSC x 3 @45-95-135-135-135-135-135

B. 20 Breathing Squats @ (225-255-285) x 3, 315 x 18

C. 20 BB Pull-overs @ 80# 

D. 15 DL @ 330#

E. 20 BB Pull-overs @ 85

F1. Push-ups

F2. Toes to Bar

F3. Supine Chin-ups