OPT #69

Tuesday 11-28


6 sets @ 97-100%:

10 Power Clean - 155/105#

10 box jumps - 30/24"

10 KB squat clean - 2pd/1.5pd

10 burpees - jump to 12 inches

rest 4 min active rest

Only got through 4 rounds and ran out of time for BLT meeting... didnt break my heart. DB cleans were more Power Cleans than Squat Cleans... cant balance weight in a squat position very well...

OPT #68

Monday 11-27
anaerobic lactic endurance:
Speed and Power peak:
A. Split Jerk - 1,1,1,1,1; rest 4 min
205-205-215-215-225
135# Tall Jerk and Jerk Balance 2x5
+3 rounds for time all out:
35 double unders
25 push ups
15 CTB chin ups
6:55

It has been a while since I have done split jerk... I think I finished about 20-30lbs lower than my last 1RM... I need to work that in more often-just felt unfamiliar and couldnt force myself under the bar. Met-con was a good burner... DUers went pretty well the first 2 rds then very broken on the last set... effected the pull-ups, better rythm on DUers = broken pull-ups... broken DUers = unbroken pull-ups

OPT #67

Sunday 10-28:

Task 3:
for time within 6 min for males/7 min for females:
Run 1 mile
15 push up burpees - jump to 12"
7:05.57 + burpees
Task 4:
Find your deadlift 1RM in 20min:
135-225-315-365-405-445-475-500-515-530

Met-con
21-15-9
275# DL
2 pd KB swings
6:45
Set of 21 was easy...done in 1:30 then my back got really tight on the set of 15 so I broke up DL in sets of 5 since I am working out again in about 12 hrs...**next time use 225 on 21-15-9 DL met-con after a heavy DL

OPT #66

Friday 10-26
Aerobic Power:

30 sec airdyne sprint @ 90%
30 sec airdyne spin @ 50%
repeat 10 times...subbed running
rest 10 min - complete 50 GH Raises anyway in this time period...subbed 50 20# goodmorings, didn't keep time
30 sec airdyne sprint @ 90%
30 sec airdyne spin @ 50%
repeat 10 times...subbed running

Ran outside in about 30* weather in IA... real nice

OPT #65

Wednesday 11-24
Part 2:
50,40,30,20,10 rep rounds for time;
Unbroken Wall Balls - 20# to 10ft
Unbroken Double Unders
19:47

Did it first thing when I got up...not in an ideal area to say the least. Broke on the 40 (32) and 30 (20) wall balls...DU were severely broken, it is so cold here my rope looked like a slinky. Better than doing nothing I guess

OPT #64... Bench

Tuesday 11-23
peaking strength:
A1. push press @ 13X1 - 3,2,1,1,1,1; rest 3 min
200-215-230-240-245(F)-240-245
A2. chin ups @ 20X0 - 2-3 x 6; rest 3 min
35-45-55-65-75-8592)
B. Row sprints - 15 sec @ maximal effort; rest 45 sec row easy x 5
Subbed 15 sec of Burpees AFAP, 45 sec slow jog x 5

Bench x3
135-205-255-295-325-355-375-390-400x2225x23

OPT #63

Monday 11-22
anaerobic alactic power:

Hang Power Clean - 3 heavy
165-175-185-195-205-195-200-205-210-220(x2-F-F) 215x3 after
rest 0 second
Row 100 m @ 100% effort
(sub 10 Burpees AFAP)
rest 3 min
10 sets total; rest 10 min b/t sets 5 and 6

After 205 I dropped the bar on each rep, 205-215 I think was my last 1RM... couldnt find it when I searched though

OPT #62

Sunday 11-21
speed strength:

A1. back squat with chains @ 30X2; 3 x 5; rest 90 second
265-285-305
A2. power snatch @ 13X0; 3 x 5; rest 90 second
145-165-170
B. front squat @ 30X0; 3,3,3 - 80%; rest 1 min
280 3x3
C1. GHD Sit Ups @ 1010; 15 unbroken; rest 10 second
C2. GHD extensions @ 1010; 15 unbroken; rest 10 second
C3. CTB chin ups - 15 unbroken; rest 90 sec x 3
As Rx'ed

OPT #61

Friday 11-19‬‬ ‪‪‪
anaerobic lactic power:

6 sets @ 100%:
30 sec amrap clean and jerk - 135#/95#
4-5-5-6-6-6
30 sec amrap box jumps - 24/20"
8-8-9-8-9-8
30 sec amrap KBS - 2pd/1.5 pd
14-12-13-13-13-13
30 sec amrap burpees - little jump
12-9-9-9-8-8
rest 6 min b/t sets actively walking or biking(goal is increasingly more power output and lactate produced per round)

Dang good WOD!!

OPT #60

Thursday 11-18
speed strength:

A1. back squat with chains @ 30X2; 3-4 x 5; rest 90 second
245-265-275-285-295
A2. power snatch @ 13X0; 3-4 x 5; rest 90 second
135-155-155-165-175
B. front squat @ 30X0; 3,3,3 - 80%; rest 1 min
275x3
C. knees to elbows moderate speed; 15 unbroken, rest 1 min x 5
3 sets As Rx'ed, 10+5, 9+6
D. windshield wiper practice - 3 min
Toes to bar/hands for 3 min

No chains... kept the cadence and really got down in the hole on BS and the FS

OPT #59

Tuesday 11-16
part 2:

As many rounds in 15 minutes:
10 KB pistols -16kg/12kg - 1 KB held in front rack
10 R arm KB snatch - 24kg/16kg
10 L arm KB snatch - 24kg/16kg
30 double unders
4 rds + 10 pistols + 8 KB
(score as total reps - 60 reps/round)
258

My back was tight as a knot after the 1st round! Heavy DL, front squats and the running in the last 3 days I think have taken their toll. The pistols and KBs were a killer on my lower back... actually did well on the DUers for a change. Hopefully a rest day tomorrow and some stretching will be just what I need

OPT #58

Monday 11-15
Aerobic Recovery:

Run 10 min @ Z1
then...4 sets of 2 min @ Z4, 2 min @ Z1
then...Run 10 min @ Z1
rest 10 min
As Rx'ed
Muscle Up skill work - 15 min
Didn't have time to hang my rings so I did 3 sets of 5 tire flip jump throughs

OPT #57

Sunday 11-14

part 1:
AMRAP Chin Ups; rest 1 min x 2
42-24
rest 10 second
Front Squat - 2RM in 10 min from on empty bar
135-205-255-295-315-335-350
rest 10 second
Row 1 min for max cals
22 burpees
(score as total reps for 2 sets + 2RM load in # + cals)
66+350+22=438
part 3:
Press 1RM in 4 min - from an empty bar
135-185-210-225
rest 10 second
Tabata Push Up - low reps
15(cd miscue)
22-18-11-8-7-6-6-6
rest 10 second
AMRAP KBS - 24kg/16kg in 4 min
82 (in 4:11)

Did this as soon as I rolled back into town from IA. The 2 heavy lifts felt good, wish I had more time... especially on the SP, 4 mins....

Deadlift 5 x 3.... DL and Push-ups

11-12. Deadlift X3

135-225-275-315-365-405-425-445-465-475x1-475-485(+5 PR)-495x1

21-15-9
225# DL
Push-ups, release @ bottom
3:11

Started right after I dropped the 495.. back and hammies were screaming. DL was unbroken... barely

OPT #56

Thursday 11-11
Base Strength:

A. Barbell Complex - Power Clean x 1, Push Press x 2, Front Squat x 1, Thruster x 1; rest 90 sec x 5 (last set only tough one)
165-175-190-205-220-235(F on top of thruster)

B1. Paused Ring Dips @ 21X5; amrap x 3; rest 1 min
4-5reps as Rx'ed

B2. Bent Over DB Rowing @ 1010; 12-15 x 3; rest 1 min
40-45-50# x 15

OPT # 55... Back Squats

Tuesday 11-9
CP-Strength Endurance‬‬

alternating on the minute for 20 mins:

10 unbroken CTB chin ups
As Rx'ed
8 unbroken OHS - you choose
95#... 105# on last 2 sets

(choose OHS squat load such that 8 per set for 10 sets will be significantly tougher on last 5 sets - challenge the brain)

OHS squat felt like more of a shoulder workout than a leg workout, but I got down below parallel each rep and kept the weight back and centered... they are Getting better form wise I guess the weight will come along too... I might try to hit some back squats before practice to get some leg work in

Back Squats x 5... 135-205-255-295-325-350-375-390

OPT #54

Monday 11-8
Anaerobic Alactic Endurance

8 reps - hang power clean high speed high load - you choose
135-150-165-175-180
15 unbroken box jumps - 24/20"
As Rx'ed
rest 2 min x 5

Active rest 5 min

8 reps - hang power snatch high speed high load - you choose
95-105-115-125-135(6+2)
Row Sprint 15 sec @ maximal effort
Subbed 10 Burpees afap...well pretty fast anyways
rest 2 min x 5 (goal is high speed and efficiency - think speed, not strength)

OPT #53

Friday 11-5

Base Strength:
A1. Clean Grip DeadLift @ 21X1; 2-3 x 5; rest 15 second
135-225-275-325
365-375-385-395x2-395x3

A2. Ring Dips + weight vest - heavier than last @ 20X0; amrap (-1) x 5; rest 3 min
35#
6-6-5-5-5

B1. KB Pistol - 20 total alternating per rep x 4; rest 45 second
30#-30#-30#-30#

B2. Ring HandStand Push Ups @ 31X1; amrap (-1) x 4; rest 45 second
5-5-5-5... off of tall box

Added B3. Deadlift x 3
405-425-440-455... 470-485x felt back start to round as I came up and called it a day

C. L Sit - amsap x 5 sets; rest 30 sec b/t sets‬‪
25s-21s-19s-18s-16s

OPT #52

Wednesday 11-3
Testing:

Part 1: (am)

50,40,30,20,10 rep rounds for time;

AirDyne Cals (sub Burpees)

Knees to Elbows

26:45

I wasnt really feeling it today... legs and back were sore and my mind wasnt right. Burpees were slow and steady K2E were 5 at a time on the 50 then started with 10 and did 5's on the rest... still got a good workout, but should have pushed it harder

OPT #51

Tuesday 11-2
CP-Strength Endurance (am)

As many rounds in 15 minutes:

5 weighted chin ups - 45#
7 OHS - 135#

9 or 10rds + 5 chin-ups ... I used the rocks to count and think I missed one round, but not 100% sure... did the last 7 OHS after time

Pull-ups were kipping but all unbroken,,,, OHS really slowed me down and I didnt get all the way in the hole each time. I probably should have scaled back to 115 or so... I am going to try to BS 225 7x10 today before practice or after mommarators to make up for it.

Did 225 BS every 90 seconds for 10 sets after Mommarators... good and low, felt good

OPT #50

Monday November 1

Anaerobic Alactic Power:

2 Power Clean - 85% 1RM
Sprint 40 m @ 95% effort
rest 3 min x 5...got 2 min rest
220x5

Rest 10 min...got about 8 min rest

Power Clean x 1
Front Squat x 1
Hang Power Clean x 1
(every 90 sec on the timer for 5 sets - 90% effort)
185-195-205-215 (F on HPC, did 185)-215 PC+FS, drop (F) on HPC, 205 (F), got 205 HPC 2nd time

Rest 10 min...got about 7 min rest

10 burpees AFAP
Static Ring hold to fatigue
rest 2 min x 3
43s-31s-30s