OPT: Wk 5 Day 2

Wednesday 1-30

A. Back squat with chains 6, 6, 4, 4, 2, 2; rest 2 min

315-345-365-425-455 (+ 40# chain)

B. Squat snatch from high blocks 1, 1, 1; rest 2 min

135-145-155

+

All done @100%

3 min AMRAP:

10 no push up burpee box jumps 20
10 power clean and jerk 95/65
2 Rds

Rest 10 min

3 min AMRAP:

10 deadlift 185/115
10 burpee lateral hop over bar
3 Rds

Rest 10 min

 

3 min AMRAP:
15 hang power snatch from below knee 75/33
15 box jumps 20"
2 Rds

OPT: Wk 5 Day 1

Monday 1-28

A. Push press x5/Push jerk x3/Split jerk x1; rest 90 seconds x5 complexes

165-175-185-185-165

B. Strict press 10, 10, 10; rest 75 seconds
135150-150 (7+1+1+1)
+
10 rounds for time:
10 hand release push ups
8 knees to elbow
6 box jumps 24/20
4 CTB chin ups
2 wall walks
23:35

 

 

OPT: Wk 4 Day 3

Friday 1-25:

A. Power clean clusters 1.1.1x5; rest 10 seconds/rest 3 min

205-205-215-215-225

B. Deficit DL (2-3" platform) 5, 5, 5; rest 3 min

425-440-455

+

12 min amrap:

5 squat clean 165#

5 power clean 155#

10 squat clean 145#

10 power clean 135#

20 squat clean 115#

20 power snatch 105#

30 squat snatch 95#

30 power snatch 75#

55 Reps

OPT: Wk 4 day 2

Wednesday 1-23:

A. Squat snatch; 2 reps x14 sets @55-75% 1rm; rest 45 seconds bw sets

95x3-105x3-115x3-125x3-135x2

B. 12 muscle ups for time x4; rest 4 min

1:30-1:20-1:25-1:35 (off knees)

+

10 rounds for time:
2 power snatch @85% 1rm (150)
10 knees to elbow
9:48

OPT; Wk 4 Day 1

Monday 1-21

 

A. Strict press clusters 3.3.3x5; rest 20 seconds/rest 3 min

155 x 5 sets

B. JM press 12-15x3; rest 2 min

95-100-105x20

+

3 rounds for time:
20 thrusters 75/33
15 chin ups
Row 500m
10:44

OPT: Wk 3 Day 3

Friday 1-18:

A. Back squat 2, 2, 1, 1; rest 2 min

425-455-475-505

B. Paused below the knee squat snatch 2, 2, 1, 1; rest 2 min

135-145-155-155

+

30 seconds max reps power snatch 95
30 seconds max reps burpees
30 seconds max reps kbs 2 pood
30 seconds max reps box jumps 24
1 min max calories airdyne (plate pushes)
Rest 12 min x4 (rest 9-8-5 min)

OPT: Wk 3 Day 2

Wednesday 1-16:

A. Bench press 1.1.1x3; rest 20 seconds/rest 2 min

315-320-325

B. Split jerk; build to a tough single

185-215-235-250

C. Drop to 80% of B and perform 6 sets of 2; rest as needed bw sets

200 x 2 x 6
+

For time:
50 meter farmers walk 2pd
25 hspu (short stroke)
50 meter farmers walk
25 CTB chin ups
50 wall balls
25 toes to bar
50 wall balls
25 hspu (short stroke)
14:24

... clock starts immediately upon completion and scored as a second workout:

(1 hour later)

300 double unders for time

9:33

OPT: Wk 3 Day 1

Monday 1-14:

A. Deadlift 3, 2, 1; rest 2 min

475-515-545F-525

B. Power clean; 2, 2, 1, 1; rest 2 min

205-225-235-245

C. Hang squat clean from below the knee 3 reps x10 sets; rest 45 seconds bw sets (50-65% 1rm for all sets, high speed - perfect mechanics

135x5-145x5

+

12 min AMRAP:
20 squat clean 95
20 squat clean 135
20 squat clean 165
20 squat clean 195
AMRAP squat clean 225 in remaining time
45 Reps

OPT: Wk 2 Day 3

Friday 1-11

A. Squat snatch; 2 reps x12 sets @50-70% 1rm; rest 45 seconds bw sets - let high speed and perfect mechanics dictate load

95x3-105x3-115x3-125x3

B. 2 muscle ups on the minute for 14 min

off knees

C. Toes to bar; 50 for time

5:05

+

10-8-6-4-2
Power clean 185/115
Bar facing burpees
5:41

OPT: Wk 2 Day 2

Wednesday 1-9

A1. Weighted dip 3-4x4; rest 10 seconds

45-55-65-75-85

A2. Amrap unbroken ring dips x4; rest 3 min

14-11-9-7-7

B1. Weighted chin up 2-3 tough reps x4; rest 10 seconds

55-65-70x2-70x2

B2. 15 unbroken CTB chin ups x4; rest 3 min

15 UB x 4 sets
+
For time:
25 box jumps 24""
50 double unders
25 kb snatch 1.5/1 pood (right)
50 double unders
25 calories rowing (burpees)
50 double unders
25 kb snatch 1.5/1 pood (left)
50 double unders"
14:09

OPT: Wk 2 Day 1

Monday 1-7

A. Back squat 3, 1, 3, 1; rest 2 min

435-475-455-500

B. Snatch balance; 3, 2, 1, 1, 1; rest 2 min

135-150-160-170-180

+

1 min max reps power clean and jerk 135
13-13-12
1 min max reps no push up burpee box jumps 24"
15-16-15 (forgot burpee)
1 min max calories airdyne
plate pushes for 1 min
Rest 12 min x3

OPT: Wk 1 Day 3

Friday 1-4

Day Three: being

A. Deadlift 3, 3, 3; rest 2 min
475-500-520
B1. Power clean 3, 2, 1; rest 2 min
225-235-245
B2. Bench press 3, 2, 1; rest 2 min
295-315-350
C1. Push press 6, 6, 6; rest 10 seconds
C2. Push jerk 12, 12, 12; rest 10 seconds
C3. HSPU; 20 for time x3; rest 4 min (HSPU+Chins)
135-155-165
+
5 rounds for time:
5 power snatch @ 80% 1rm (160#)
10 GHD sit ups
8:17

OPT: Wk 1 Day 2

Thursday 1-3

being

A. Squat snatch; 2 reps x10 sets @50-70% 1rm; rest 45 seconds bw sets -
let high speed and perfect mechanics dictate load
95-100-105-110-115-120-125-130-135
B. Squat clean; 2 reps x10 sets @50-70% 1rm; rest 45 seconds bw sets -
let high speed and perfect mechanics dictate load
135-140-145-150-155-160-165-170-175-175
C. 2 muscle ups on the minute for 10 min
10 min of practice
+
10 min AMRAP:
3 deadlift 275/185
5 box jumps 36/30
10 toes to bar
7 Rds + 1 Rep

OPT: Wk 1 Day 1

Monday 12-31

TRAINING: (Being)
A1. Back squat 4, 2, 4, 2; rest 10-20 sec
385-405-435-475
A2. Weighted dip 8, 8, 6, 6; rest 90 seconds
25-35-40-45
B. Hang squat snatch; build to a 3 rep max in 3 attempts
(each rep must start from below the knee and cannot be dropped from the top until 3 are completed)
125-135-150
C1. Push jerk 2-3 tough reps x5; rest 10 seconds
175-185-195-205-215
C2. Amrap unbroken hspu x5; rest 3 min
3-3-3-3-2
+
2 min AMRAP @95%
7 thrusters 95#
7 chin ups
Rest 6 min x4
3+2-3-3-2+7