OPT #32

Training: Thursday 9-30

part 1:
A. Power Snatch - 2 x 4 sets - 75-80%; rest 3 min
95-115-135-145
155-155-165-165

B. Power Clean + Power Jerk - 1.1 x 4 sets; rest 3 min
135-155
185-195-205-215-225-235

C. Med Ball Reverse Overhead Throws; 90% - 3 reps/set x 5 sets; rest 2 min‬‪
used 20# ball... mine busted... DANG!!!

I anm glad we did power snatch and power clean, my legs are still a little tight from Chief the other day. I hadnt done power snatch in a while so I didnt really know what o base the 80% off of, but I wouldnt have wanted to go any heavier for 2's. Power clean and jerk fwlt good, did 205 on clean and jerk last time, ___ on power clean, and ____ on jerk. Med ball was different, but I liked it.

Sprint Row 35 sec @ 95-100%
Rest 2:25 x 3
(Subbed SDLHP w/ 45# KB)
27-28-28

rest 6 min

Sprint Row 35 sec @ 95-100%
(Subbed burpees)
19-20-20

Rest 2:25 x 3

Did this at 2:30 before practice... should have done burpees for both

"Chief"

"Chief"
3min of work x 5 rounds with 1min recovery between rounds of:
3 135# PC
6 push-ups
9 Squats

7-6-6-6-5+3+6+8
30+3+6+8

I was going down on last squat when time expired... DANG! Need to keep back arched and chest out on PC's... lower back is toasted

OPT #31

Training: Monday 9-27

A. Muscle Snatch - 3 x 3; rest 3 min
95-115-125
135-145-155

B. Front Squat @ 30X0: 1,1,1; rest 5 min
45-135-185-215-250
275-285-295-305-315

C. 20 unbroken chin ups; rest 2 min x 6‬‪
did them between front squat sets

Deadlift 5x3.... & "Diane"

Friday 9-24

Deadlift. X3. 135-225-275-315-365-405-425-445-460-470-475

"Diane"
21-15-9
225#
HSPU
4:24 PR (7:39 in Dec)

Been hankering for some heavy DL for weeks.... got my fix. All of the Oly lifts with OPT has directly transfered... I have not done heavy DL since the middle of August and I did 480x1... now I did 475x3 wich would put me right around 500 1rm and I am also PRing on the metcons that we have added in or subbed... seems like it is working to me :-)

OPT #31... & "Lizzy"

Training Friday 9-24:

part 1:
A. Clean and Jerk - (65% x 2, 70% x 2, 75% x 1, 80% x 1) x 2; rest 2 min
135-145-160-170
145-155-165-175

B. Clean Pulls - 3 sets x 2 reps: rest 3 min(must be fast; slightly heavier than last week)
245-265-285...no straps :-(

C. Snatch Balance @ 60%; 4 sets of 3 reps; rest 2 min
95x4

Part 2: sub
"Lizzy"
12-9-6
185# power clean
Ring dips
2:49 PR 3:40 on 8-7

3 pc +3 rd
Ring dips x 30


Clean and jerk felt good, based 1st rd on 205 1rm and 215 on the 2nd. Need to use straps on the pulls... bought my own this weekend :-) Snatch balance was wobbly until the 3rd and 4th set then found the groove. 185 PC felt light for the first time.

OPT #30

Training Thursday 9-23:

A. Snatch - (65% x 2, 70% x 2, 75% x 1, 80% x 1) x 2; rest 2 min
110-120-130-140 x 2

B. Snatch Pulls - 3 sets x 2 reps: rest 3 min(must be fast; slightly heavier than last week)
225-235-245

C. Back Squat @ 90%; 2 sets of 1 rep; rest 3 min
205-255-285-315-335
355-365-375-385
post loads and notes to comments

Snatch was based off of 170 1RM, I didnt see that I did it 2x and rounded up and burned too much time to do a short met-con after. Upper body is still tight from heavy bench the other day... still not catching very deep but doing OHS to get in the hole. Snatch pulls were explosive and 10# above last week. Squats felt pretty good, weight is a bit low compared to old CFT's... might be in the 415-425 range... but I am much lower and lighter

OPT #29

Training Tuesday 9-21:

In 12 minutes find your Snatch 1RM
105-115-125-135-145-155-165-175(F)

rest 3 minutes
As many rounds in 10 minutes:
6 squat clean - 55kg/30kg
12 chin ups... subbed 55# KB Swings x 12
24 double unders
4 + 1 rep. Finished rd 5 after time

Thought I would work upto the 175-185 range but the time factor took its toll.. I needed more recovery for the last 2 sets and didnt have the time. Subbed KB as my lat is still tight and didnt want any further setback from being stubburn. Dropped bar after each SC, should have held the bar for first set or 2- but my grip was not a factor so who knows if it cost any time. DUers were good- for me anyway- I got one set unbroken and could string 10+ together most of the time... major improvement!

OPT # 28

Training Monday 9-20:
part 1:

A. Snatch Balance - work up to heaviest single for the day(compare this % to your OHS 1RM and post as well - OHS/SB)
95-115-135-155-165-175SB/185OHS

B. Mid Hang Snatch - 5 sets of 2 reps; rest 3 min(focus on finish position, quick change of direction and speed under the bar)
105x2x5

C. Power Jerk + Split Jerk; 1.1 x 4; rest 3 min(work up to heaviest possible PJ; work on getting 4 good sets)
135-165-185-205-220-230

Snatch balance was much better than the last time I did it... as the weight gets heavier it is harder to catch in a full squat, still went down all the way-just didnt catch it there. Hang snatch felt good, I am ready to max tomorrow. PJ + SJ was much smoother, would have liked to kept the weight closer as I increased, but like always I was pushed for time at the end.. +10 from last jerk

OPT #27

Training Sunday 9-19:
part 1:
A. Halting Clean Dead Lift + Finish @ 1112; 3 x 3; rest 3 min(add weight from last week)
295-305-315... no straps :-(

B. Clean and Jerk - 70% x 1 x 3; 75% x 1 x 3; 80% x 1 x 3; rest 1 min(1st 9 reps on the minute; if all successful take up singles gradually AHAP off the clock)
C&J...145-155-165-175
C&J Singles...180-185-190-195-200-205
Cleans...210-220 +5PR!

C. Clean Pull; 3 x 3; rest 3 min(add weight from last week)
205-215-225

D. Front Squat - 87%; 3 x 2 reps; rest 3 min‬‪
135-205-250-275
290-295-300

Halting DL's are much more productive with straps... hard to keep back arched while grip is failing. Clean and jerk felt great, stoked about 5# PR, I would like to think that I could have don a little more if it wasnt my 12th set. Clean pulls felt better as well. Front squats were good and low, felt good.

OPT # 26

Training Friday 9-17

A. 2 Jerk Balance + 2 Tall Split Jerk; 2.2 x 5; rest 3 min
95-105-115-120-125

B. Mid Hang Clean; 5 sets of 2 - 60%; rest 2 min(focus on finish position, change of direction, and speed under the bar)
135x5

C. OHS - find a 1RM; rest as needed b/t sets
135-155-170-185

Pretty relaxed morning, not sure if I broke a sweat at all... Jerk balance and Tall Split Jerk are much more comfortable. Hang cleans were light but really tried to work on the speed of my elbows and got into a full squat at the bottom. OHS were fine on my legs but really bothered my wrists and shoulders

OPT #25

Training Thursday 9-16:

part 1:
A. Halting Snatch DL @ 1112; 3 x 3; rest 3 min(add weight from last week)...‬‪275-295-315-325
310-320-330-340

B. Snatch: 70% - 1 x 3; 75% - 1 x 3; 80% - 1 x 3; rest 1 min(1st 9 reps on the min; if all reps successful, take up singles AHAP off the clock)‬‪...x4 105-115-125
x1 135-145-155
X3. 115-125-135-145
X1. 155-160-165

C. Snatch Pull; 3 x 3; rest 3 min(add weight from last week)...‬‪200-210-220
215-225-235

D. Back Squat @ 20X0; 5 sets of 3; rest 4 min...4x4 295-310-320-325 @ 21X0
135-205-265-295
320-330-340. 315x3x2

Snatch DL felt pretty good... I can still feel a little tightness in lat/tri tie in from last week. Snatch is progressivly getting better and the weight is going up... over about 150 it does turn into more of a power snatch and a OHS. Still need to work on getting hips into snatch pull. BS felt good... running short on time and jumped to 320 then didnt have time to recover and keep adding weght for all 5 sets so finished with 315 on 4 and 5 on very little rest... could not have done much more without the Rx 4min recovery

OPT #24

Training for Wednesday 9-15:‬‪

"Combined"
3 x 10 minute countdown timer; 0 sec rest b/t 10 min intervals:
1st 10 min:Accumulate highest 1 rep clean - score in #
210#

2nd 10 min:AMRAP parallette HSPU - ears below hand level - score in reps
36 reps

3rd 10 min:As many cals in 10 min - Airdyne - score as cals: sub burpees
111 burpees

Thought 205 was my PR (squat cleans), but it was 215 so I was 5# off... just barely got the last set in under 10 min definitely had the 5 maybe 10-15# more if I would have kept going. HSPU off my mini parallettes on 25# bumpers... did 10 then 3's then 2's... failed the last minute or so.. maybe start with 5 next time or go with 3's the 1st 5min and 2's the next 5min. Burpees wre slow and steady... dropped leg back instead of doing them "up-down style"... my arms were cashed!

OPT #23

Training for Monday 9-13:
A. 2 mid hang muscle snatch + 2 snatch balance; 2.2 x 5; rest 2:30(add weight form last week)...95-105-115-115-115
95-105-115-120-125

B. Power Snatch + Mid Hang Snatch - 70%; 1.1 x 5; rest 3 min(% of higher max (snatch or power snatch)105-105-105-105-105
105-110-115-115-115

C. 2 Snatch Push Press + 2 OHS; 2.2 x 4; rest 3 min(2 sec hold at top of each press; 2 sec hold at bottom of each OHS; should be considerably heavier than last week - fewer reps!)‬‪105-105-105-105
115-125-135-145-150

All of the lifts felt better this time around... even with the lat/trie tie in a little sore/tight. Glad to be able to add weght on all the lifts from last week.

OPT # 22

Training for Saturday 9-11:
part 1:

Tweaked lat/tri tie in doing pull-ups yesterday so I did this instead of A, B and C. Rest day tomorrow, hoping to be back on track on Monday.
5 RFT
25 GHD
30 EXT
16:01

D. Front Squat @ 10X0 - 85%; 5 sets x 2 reps; rest 2 min
45-115-160
185-225
265-275-265-265-265-270-275

A. Halting Clean Dead Lift @ 1123; 3 x 3; rest 2min(add weight from last week)

B. Clean and Jerk; 68% - 1 x 4; 73% - 1 x 4; 78% - 1 x 4; rest 1 min(first 12 reps on the minute; if all successful, take up singles gradually AHAP for day off the clock; keep taking up clean or jerk if one fails well before the other)

C. Clean Pulls; 3 sets x 5 reps; rest 2 min(add weights from last week)

OPT #21

Training for Friday 9-10:

part 1:
A. Power Clean + Mid Hang Clean; 1.1 x 5 @ 70%; rest 2 min(% of higher max, clean or power clean)
95-135-150-160
170x5

B. 2 Jerk Balance + 2 tall split jerk; 2.2 x 5; rest 2 min(light work - work perfect positions)
95-105-110-115-120

C. Push Press + Power Jerk + Split Jerk; 1.1.1 x 4; rest 2 min(build up to a heaviest possible PP; when fail on PP, try to make PJ and SJ)
145-165-180-190-195-200-205-210
PP-215-225-235

I did 160 on the cleans last time and said it was light... I must not have done hang squat cleans. The jerk balance and tall split jerk felt much better and I feel like I am finally starting to drive under the bar. PP PJ SJ felt better as well, thought I went heavier than last week, but I was 5# under... if my sets werent so close together I might have got more weight, but I feel like I got a much better workout today than I did last time.

part 2:
5 sets for run times:
10 burpees AFAP
25 unbroken chin ups
Run 400 m @ 90%
rest 3 min b/t sets (time runs only)


I am going to do the 5RFT of 25 c2b pull-ups and 10 afap burpees today during my plan, but I am going to ride my bike to Smith's and back before the game (+/-18 miles) instead of running the 400's

OPT # 20

Training for Thursday 9-9:

part 1:
A. Halting Snatch Dead Lift @ 1123; 3 x 3: rest 2 min (add weight from last week)
last week = 245-265-285-305* w/straps
275-295-315-325 (all w/staps)

‬‪B. Snatch 68% -1 x 4, 73% - 1 x 4; 78% - 1 x 4; rest 1 min
(first 12 reps on the minute; if successful here take up weight AHAP off the clock)
last week = (x5) 95-105-115...125x1-135x1-145x1‬‪
x4 105-115-125
x1 135-145-155

C. Snatch Pull; 3 sets x 5 reps; rest 3 min (add weight from last week)
last week = 185x3
200-210-220

D. Back Squat @ 21X0; 80%; 4 x 4; rest 2 min‬‪135-185-235-260-285-295 (22X0)‬‪
205-245-270-295-310-320-325

Glad I used straps on all the halting snatch deadlift and went heavier. Snatch is coming along... still not great but improving. 145 & 155 I caught a little high but tried to drop to parallel in a OHS. Snatch pull I pulled to my chin, need to force hips forward. Back squats felt great, planned on stopping at 310 but kept going I felt so good. I miss doing squats every week...

part 2:
5 sets for times:
Row 800 m @ 95%... subbed 100M swim
(rest same time as work time; goal is same pace per set, if you get to a critical drop off while "trying" to hold same pace, stop and call it)

After Momarators I took my weekly swim at SBU and subbed 5 100M laps at a pretty good pace... no watch so I used to clock as best I could. 100M took between 2:30-3:00. Finished in less than 25 minutes

OPT #19

Training for Tuesday 9-7:

From the rack, build to a max jerk in 12 min
95-125-135
155-170-185-200
After time 210-220*slight press
used wrist wraps on 185#+

Rest 3 min
21,15,9 rep rounds for time:
CTB Chin Ups
Burpees to object 12" above max reach
5:26

Rest 6 min
Run 800 m x 1
3:30

12 minutes creeped up on me! Last 1 rep jerk was 245# on 3-11, but I guarantee it was with a press at the top. Bupees to fingers above power rack... felt cramped, worried about feet hitting and didnt drop as fast as I had been, step back instead of dropping like an up-down. C2B 21 unbroken, 9-6, 9. 800M run started slow but finished the last 200 at 95-100%... best 800 ever was 3:22 on 6-4

OPT #18

Training for Monday 9-6:
AM
A. 2 Mid-hang muscle snatch + 2 snatch balance; 2.2 x 5; rest 2 min(weight by feel - perfect MS w max elbow height before turnover, no elbow drop, max hip and knee extension before arms engage; sn bal, punch elbows and hit perfect shoulder blade position)
95-105-115-115-115

B. Power snatch + mid-hang snatch; 1.1 x 5 @ 65%; rest 90 sec(% of higher max (snatch or power snatch))
105-105-105-105-105

C. 3 snatch push press + 3 OHS; 3.3 x 4; rest 2 min
(2 sec hold top of each press; 2 sec hold in bottom of each OHS; focus on complete scapular retraction and upward rotation, head through, bar over back of neck; relax hands, let wrists settle in)
105-105-105-105

I could have went much heavier on the mid-hang muscle snatch, but not on the snatch balance.... same for the power snatch, but not on the mid-hang (squat) snatch... and also on the snatch push press, but not on the OHS... I was left wanting heavier weight, but I was able to work though the movements Rx'ed, hopefully it will pay off in the long run

PM (right after)
7 sets:
Row 90 sec @ 95% (sub SDLHPs)Rest 10 second
35 double unders
rest 2 min
56-58-57-57-57-56-51

DUers were coming together nice.. (10-20 at a time) until sets 6 and 7 then the wheels fell off

OPT #17

Training: Saturday 9-4

A. Halting clean deadlift (3 sec pause at top) + finish @ 1123; 3 x 3; rest 90 second
(perfect posture; shoulders must stay slightly over the bar during pause. After pause, extend completely slowly, use glutes to slightly hyperextend hips, lean back on heels as much as possible)
225-245-265-275-285

B. Clean & jerk - 65%x1x5; 70%x1x5; 75%x1x5: 15 sets x 1 rep and more at end; 1 min b/t sets(Start at 65% for 5 singles; then 70% for 5 singles; then 75% for 5 singles; these first 15 reps on the minute; If all successful, take up singles gradually AHAP for day off the clock; keep taking up clean or jerk if one fails well before the other)
135-145-155

C. Clean pull; 3 x 5 reps; rest 90 sec(weight by feel - must have perfect posture (chest up, back arched!) in first pull and speed at the top; should be 90% of clean +)
185-195-205

D. Front squat @ 10X0; 5 x 3 reps @ 80%; rest 2 min
X5. 185-225-245
X3. 265-265-265-265-265

PM... after meetings +/-4hrs rest
5 sets for run times:
10 burpees AFAP
20 unbroken chin ups
Run 400 m @ 90%
Rest 3:30 b/t sets; (time runs only)

1:35-1:37-1:41-1:39-1:37

OPT #16

Training: Friday 9-3

A. Power clean + mid-hang clean; 1.1 x 5; rest 2 min – 65%
155-160-160-160-160

B. 2 Jerk balance + 2 tall split jerk; 2.2 x 5; rest 2 min
(light - work perfect positions)
95x5

C. Push press + power jerk + split jerk; 1.1.1 x 4-5; rest 3 min
(Build up to heaviest possible PP; when fail on PP, try to make PJ and SJ; try to do about 4-5 good work sets)
135-155-175-185-205-215

Did the cleans at 65%.. seemed very light. Stayed light with jerk balance and tall jerk as it was the first time I did those lifts, but I think I was doing them right at least. Push press, power jerk and split jerk felt heavy, but I havent done them in a while and was a little rushed at the end. I AM LOVING ALL THE HEAVY BARBELL WORK!

OPT #15

Training Thursday 9-2:‬‪

A. Halting snatch Deadlift (3 sec pause at top) + finish @ 1123; 3 x 3; rest 90 sec(perfect posture; shoulders must stay slightly over the bar during pause. After pause, extend completely slowly, use glutes to slightly hyperextend hips, lean back on heels as much as possible)
245-265-285-305* w/straps

B. Snatch - 65%x1x5 sets; 70%x1x5 sets; 75%x1x5 sets: 15 sets x 1 rep and more at end; 1 min b/t sets(Start at 65% for 5 singles; then 70% for 5 singles; then 75% for 5 singles; these first 15 reps on the minute; If all successful, take up singles gradually AHAP for day, off the clock)
95-95-105-115.... Tried to catch in a squat, but not deep enough so did OH squat to finish... Worst lift hands down
125x1
135x1
145x1

C. Snatch pull; 3 x 5 reps; rest 90 sec(weight by feel - must have perfect posture (chest up, back arched!) in first pull and speed at the top; should be 90% of snatch +)
185x3

D. Back Squat @ 22X0; 4 x 5 reps; rest 2 min – 75%
135-185-235-260-285-295

Snatch is my goat of focus... gotta do it more often and keep stretching upper and lower body. It did feel much better after the 2nd set finally seem to get the landing position down... feet move slightly out when I land. Snatch deadlift felt good... wear straps next time and go heavier. Snatch pull I felt better without straps. Back squat was rushed, but I am not sure if I could have gone much heavier with the cadence