Bench & KBS, Hang Power Clean & Push-ups.... Bike Trainer

Tuesday 12-28
OPT #87

TRAINING:
5 sets:
Bench Press - 3 heavy;
355-360-365-375-380
rest 10 second
KBS - 30 unbroken;
70-75-80-80-85
rest 5 min
+5 sets:
5 hang power clean heavy;
155(3)-170-185-190-190-195
rest 10 second
30 push ups;
As Rx'ed
rest 5 min
+5 sets:
15 knees to elbows
rest 20 second
30 double unders
rest 20 sec
As Rx'ed

I LOVE THESE IWT WODS!!!

5 hrs rest

Bike trainer warm-up and race on DVD
12.6 miles
14.2 mph

10 Rds: 5 HSPU, 10 Pistols, 15 Sit-ups, 20 Tuck Jumps

Monday 12-27

10 Rds:
5 HSPU
10 Pistols
15 Sit-ups
20 Tuck Jumps

Planned on running 400 repeats, but it was 6* 5" of snow and the eliptical wasnt working at the in-laws so this is what I came up with... I didnt keep the time... but kept a good pace

150 Burpees

Sunday 12-26

150 Burpees
15:22

Time is right about where it was over the summer... I gotta get my mind right for burpees

5 Rds: Planks, leg lifts, supermans

Saturday 12-25

5 rds:
30 second plank holds, M-R-L
15 leg lifts
15 supermans

I felt like doing something after the late night treats at the in-laws. I am going to mix in some burpee, push-up, HSPU stuff tomorrow with some running. The kids were sleeping... I didn't want to puke up the cheese and crackers and cookies I ate a couple hours ago,... and this is what I came up with.

"Linda"

Thursday 12-23

Linda (BW @ 212.8)

DL @ 320
PC @ 160
BP @ 215

22:12

I didnt know what WOD I was going to do when I got up this am.. I HATE THAT!! Almost did Lynne, and thought about picking up an OPT that I missed... but I wanted to get some DL in before I went out of town. I didnt really attack this like I should have and I missed my PR from almost a year ago, but all things considered I am not too upset. I have lifted 9/10 days, my body feels broke down and tired, and I am 18hrs into a 24hr fast, I also did squat cleans on the sets of 10 and 9, lower back was torched and I was at 6min so I switched over to power cleans.

Clean Grip Deadlift, Squat Clean, Squat Clean Thruster, Row

Wednesday 12-23

OPT TRAINING #86:
A. Clean Grip Dead Lift - build to a heavy triple in 8 min - NOT a 3RM effort
350#
rest 1 min
B. Squat Clean - build to a heavy single in 8 min - NOT a 1RM effort
205#
rest 1 min
C. Squat Clean Thruster x 3 touch and go on the minute for 8 minutes - choose heavier than lighterrest 1 min
135#
D. Row 2K @ 90%
We ran 1 mile @ Z1 pace

Good recovery day...

"OPT 3"

Tuesday 12-21

TRAINING OPT #85:
"OPT 3"
completed in 60 minutes after first set of front squat begins; OPT 3 is front squat 3RM, snatch 2RM, 1 attempt max rep chin ups (they have to be completed in this order); front squat hip crease below knee cap, snatch - only 2 sec max b/t each rep and chin must break vertical plane on chin ups; athletes must show control of weight overhead for snatch on both reps

3RM Front Squat = 330
2RM Snatch = 170
Max COVP Pull-ups = 40
540 total score (in lbs)

rest exactly 15 min after last set of chin ups... only got about 5-7min rest
For time:
25 burpees
Row 300 m
25 burpees
Row 300 m
4:18

I got 340 on FS for 2...slipped off shoulders so I had to rack it then dropped it forward on the 3rd rep... I am pretty sure that 340 is the most I have done on FS since College. Snatch I went up to 185 but I had a press at the top on both reps... then tried one more at 185, got 1 missed the 2nd. I can remember getting regular kipping pull-ups in the 50's over the summer, doing them COVP with that extra pull at the top makes a big difference. I felt the wall on the 2nd set of the met-con and should have pushed throught the burpees harder. I still feel like I got a good burn just didnt push it as hard as I should have.

IWT: Hang Power Snatch & Burpee Broad Jumps/DUers... KBs and Airdyne... 5RDS: Russian Step-ups & DB Bear Crawl

Monday 12-20

OPT #84 TRAINING:
3 sets:
12 hang power snatch - 115#
2 x [30 sec burpee broad jumps/30 sec double unders]
rest 2 min
(rest 5 min including last 2 min of last set)
3 sets:
15 KBS heavy!... 90-100-100
2 min Airdyne @ 90%... subbed 2 x (30 sec gassers in wt room/30 sec burpees)
rest 2 min
(rest 5 min including last 2 min of last set)
5 sets:
30 total alternating Russian step ups unweighted - 24" box
rest 20 sec
30 m bear crawl - 25#/15# DB's per hand on carry... I used 30# DB's
rest 20 sec

GREAT WOD!! IWT felt great... russian step ups and bear crawls sucked... in a good way

Split Jerk, C2B Chin-ups... DL & GHD

Sunday 12-19

OPT #83 TRAINING:
5 sets:
Split Jerk - 3 reps @ 80% effort; rest 20 sec
205-205-210-215-220
20 CTB chin ups; rest 4 min
+
3 sets
315 DL, 10 reps
GHD Sit-ups, 30 reps
8:26

Chin-ups were all unbroken, Split jerk felt better with each set... I kinda miss doing jerks. I was coming off a 24hr fast Friday 6pm to Saturday 6pm.., and I felt it on the met-con...

IWT: Push Jerk & Airdyne, Thrusters & Rows... 3rds: Squats, K2E

Friday 12-17:
OPT #82 TRAINING, IWT

3 sets:
12 push jerk - 135#/95#
AirDyne 90 sec @ 90%... subbed double-unders
rest 2 min
+
3 sets:
10 thrusters - 115#/80#
Row 90 sec @ 90%... subbed SDLHP's
rest 2 min
+
3 sets:
20 squats
rest 20 sec
20 knees to elbows
rest 20 sec

I really like thses IWT WOD's

Deadlift, Power Clean, KBS, GH

Thursday 12-16:
OPT #81 TRAINING:

A. Dead Lift - 55% 1RM; 10 sets of 2 @ 11X0; rest 45 second
295 10x2
B. Power Clean - 3,3,3,3,3; rest 3 min - last 2 sets are challenging
185-195-205-225-240
C. KBS - 15 heavy overhead unbroken x 3; rest 60 second
70-90-100
D. GH Raises @ 1010; 12 x 3; rest 45 second
As Rx'ed

I havent been this sore in a long time... once I got to my 2nd or 3rd set of PC's I got it going

OHS, Weighted Chin-ups

Wednesday 12-15:
OPT #80 TRAINING:

12 sets:
3 Overhead Squat - 75% 1RM; rest 10 sec
(150#)
1 weighted chin up; rest 0 sec
50-55-60-65-70-75, stayed at 75 for the rest
10 CTB chin ups; rest 3 min

I was running short on time... sick kids at home and mommy waiting so I started out at 1:30 rest, then progressively got shorter on 7-12... turned into a met-con for me... still a good WOD.. I would have liked to kept adding weight on the pull-ups but would have needed a bit more rest
(progress chin up weight per set if you can)

Musle-ups, Tabata Box Jumps, 12min of: HSPU & TGU... SWIM

Tuesday 12-14:
OPT #79 part 1:

3 muscle ups on the minute for 10 minutes
progressions off my toes
rest 1 min

tabata box jumps - 20/14"- low score... 8
Used the tire 12-13-12-10-11-9-8-9
rest 1 min

as many rounds in 12 minutes:
2 elevated HSPU
4 R TGU - 16/12 kg
4 L TGU - 16/12 kg
4 rds + 2 HSPU... finished rd 5 after time

Been a while since I have done muscle-ups... legs were tight and almost cramping on the box jumps... and the TGU's burned the shoulders but felt good

8hrs rest

SWIM at SBU
100M x 3, 2-3 min rest
300M x 1, no rest
100M x 1

"Gaucacoin" Power Clean, Push Jerk, Squat Clean, Row

Monday 12-13:
"OPT # 78 gaucoin"

6 sets for largest rest time:
Power Clean x 2
Push Jerk x 2
Squat Clean x 2
Row 350 m

1:16-1:15-1:14-1:14-1:09-1:10
7:18 total rest time

(weight used is 155# for males, 100# for females; your watch is set on a 2 min 30 sec countdown timer for each round; the rest left over after each round is your total score; i.e. start the timer as soon as you start your 1st power clean, what's left after the row is your rest and your score for round 1...repeat; if you fail to make the 2:30 cut off in one round, finish the round, but minus those sec to your total rest time at end)

OPT #77

Friday 12-10

A. Halting Clean Dead Lift @ 1123; 3 x 3; rest 2min(add weight from last week)
Snatch grip- 185-225-275-295-315*-325*
Clean grip- 350*-375*-400*
*with straps
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)
165-180-190... 205-220F
C. Clean Pulls; 3 sets x 5 reps; rest 2 min(add weights from last week)
Ended at 305
D. Front Squat @ 10X0 – 85-87%; 5 sets x 2 reps; rest 2 min
205-235-265-295-315-315

OPT #76

Thursday 12-9:‬‪‪‪
EVENT 2:

3 Rounds for time of:
7 Squat Snatch - 115/75#
9 Burpee bar jumps (jump over your bar)
30 UNBROKEN Double Unders
8:27
Duers were far from unbroken... I did get 22 or 23 on the last set

Mixed Grip Bench
10 inside, 10 outside, 2-10 regular... + 10 release push-ups
135-155-165-175

Burnout with 135

OPT #75

Wednesday 12-8:‬‬ ‪‪‪
Sharpening:

A. Hang Squat Snatch - 95#/65# x 5-10 @ high speed; rest 1 min x 3
95 x 10 x 3
B. Power Clean - 3 sets of a tough single; fast and explosive; rest 1 min
240-245-250... 260(F)(F)
C. Chin Ups - 10 unbroken - focus on breathing and speed; 3 sets; rest 1 min
As Rx'ed
D. Run 10 min; 1st minute and last minute @ threshold pace, middle 8 slow and easy
As Rx'ed

OPT #74 (Fran)

Tuesday 12-7:
EVENT 1:
A 45# bar and two bumper plates will be 200 meters away from the pull upstation. Starting from the pull up station and in three separate trips carrying one piece of equipment per trip on way back, run and retrieve a bar and two bumper plates and return them to the pull up station. At this point you may load your bar. Once your bar is loaded, begin the workout:

21,15,9 rep rounds:
Thrusters - 95#/65#
Chin Ups - chin over vertical plane

2:51... just the Fran
This event is for total time.

OPT #73

Monday 12-6:
Peaking:

A. Power Snatch - 2-3 x 3; rest 5 min
95-135-155-165-180-190(2)
B. Squat Snatch - 50% max snatch touch and go x 5; rest 45 sec x 3
95#
C. Run 200 m @ 95%; walk rest 90 sec x 2
:32-:30

I think 190 is close to my last 1RM... could have went heavier on squat snatch, but really wanted to focus on catching it in a full squat... went forward a couple of times, but I think it was from wearing my tennis shoes and not my wrestling shoes

OPT #72

Saturday 12-4
aerobic power:

Run 400 m @ 95%
Rest 2 min x 3
(10 min HSPU parallette practice)
Run 400 m @ 95%
rest 2 min x 3
I ran 4 400's (1:32-1:38) and had to skip the HSPU practice because of time

rest as needed... not much

lactate training:
OHS - build to a tough 1 quickly - NOT a 1RM
190
(perform a few fast ring dips b/t sets)
rest 3 min
30,20,10 rep rounds for time:
OHS - 50% BWT (110#)
Ring Dips
8:55

Came in early (6am) before Bolivar Inv Tourney,,,, early Saturday WOD... gotta love it

OPT #71

Friday 12-3:
Sharpening Strength:

A. Bench Press @ 30X0; 3,2,1; rest 3 min
380(3)-395(2)-405(1)-415(1)
B. Mixed Grip Chin Ups @ 21X0; 2-3 x 4; rest 3 min
55-65-75-85-95(2)
C. Row Sprints: 15 sec @ maximal effort; rest 45 sec row easy x 6
Subbed Burpees AFAP 15sec; 45sec easy jog around wt room

415 is the most weight I have had on the bar in about a year (410 in Jan)... I might have been able to get another 10-15# but we were running behind and I was shooting for 405 so I am pleased with the "Neo"PR. Didnt see the mixed grip... Chin-ups were regular grip

OPT #70

Thursday 12-2
Peaking Strength:

1. Start @ 70/45 kg on the barbell and on the minute for as many minutes perform 1 squat clean; add 5kg to barbell per minute.
rest 5 min
Finished at 235
2. Using the weight you finished with Dead Lift it on the minute for 2 reps every minute; add 10kg to barbell per minute.
Finished at 495
rest 5 min
3. for time:
50 HSPU on parallettes
Did 5 at a time for 10 sets... didnt keep time