Bike Ride

Sunday 7-28

Road Bike
35.5 miles
2hrs 15min
15.5mph

OPT: Wk 7 Day 3

Friday 7-27

A. Push press 3x3; rest 2 min
225-235-245

B. Incline bench press; build to a 5rm
225-255-275x4 (no spot)

C. Weighted supinated chin up clusters 5.5.5x3; rest 45 seconds/rest 3 min
35-45-50

+

3 rounds for time:

15 toes to bar

15 hspu
10:53... hspu very broken

OPT: Wk 7 Day 2

Wednesday 7-24

A. 1 1/4 front squat 5x5; rest 2 min
135-205-245-275-285-290-295-300

B. Hang squat snatch below the knee; 3, 3, 2, 2, 1, 1; rest 3 min
95-125-140-150-160-170-180-190

+

3 rounds for time:

20 kbs 2/1.5 pood

20 wall balls
4:49

OPT: Wk 7 Day 1

Monday 7-22

A. Push press 10, 3, 8, 2, 6, 1; rest 3 min
200-220-205-235-210-245

B. Muscle ups; 3 reps on the min for 15 min
off toes

+

10 rounds for time:

10 toes to bar

10 hand release push ups
13:54

Bike Ride

Saturday 7-20

Road Bike - hard pace

16.4 miles
55 min
17.7 mph

Smith's short loop

OPT: Wk 6 Day 3

Friday 7-19

A. Squat snatch; build to a max
95x3-125x3-135-155-170-185-200PR

B. Squat clean; build to a max
200x3-220x2-235-255-265-275F-270F

C. Power clean x1/Hang power clean x2/Front squat x3; build to a max of the complex
185-195-205-215-225FSx1

+

Row sprint 20 seconds @100%

rest 2:40x5
190M-190M-190M-200M-190M

OPT: Wk 6 Day 2

Wednesday 7-17

A. Strict press build to a 2rm
135-165-185-205-220-225x1

B1. Weighted dip; 3-4x5; rest 2 min
130-140-150-160x3-160x4

B2. Supinated weighted chin up; 2-3x5; rest 2 min
110-110-120-125x2-125x2

C. Amrap unbroken strict hspu; rest 20 sec x10
9-2-2-2-2-1-1-1-1-1

+

5 rounds for time:

10 CTB chin ups

20 calories airdyne (20 Burpees)
9:48

OPT: Wk 6 Day 1

Tuesday 7-16

A. Jumping back squats 6-8x4; rest 2 min
135-185-225-240-255-280x7-295x6

B. 3 position squat snatch (top down) 1 complex on the min for 10 min (moderate/light load, technique/speed focus)
115x10 sets OTM

C. Drop snatch; 3, 3, 3; rest 3 min
135-150-165-175

+

50 thrusters for time 135/95
4:58
(15+5's w/ belt & wraps)

Sac River - MTB

Sunday 7-14

Sac River Trails
2 loops, 1 inside and one outside
1hr 45 min - 6:35-8:20

The first loop was a bit slow and cautious since I haven't been there in a year and a half, second loop was faster and I pushed it a lot harder.  I miss riding my MTB.... I had a lot of fun and I can't wait to go back!

OPT: Wk 5 Day 3

Thursday 7-11

A. Push jerk; 2 reps on the min for 10 min @70% 1rm

155x3 sets-165x3 sets-175x3 sets-185

B. Muscle ups; 3 reps on the min for 12 min
off toes

+

push up - 2 min max = 82

rest 10 sec

squats - 2 min max = 87

rest 10 sec

chin ups- 2 min max = 45

rest 10 sec

sit ups - 2 min max = 40

rest 10 sec

lunges - 2 min max = 60

rest 10 sec

ring dips max - 2min = 30

OPT: Wk 5 Day 2

Tuesday 7-9

A. Power snatch from high blocks; build to a max
135-150-165-175-185F-185

B. Squat clean clusters 1.1.1x4; rest 20 seconds/rest 3 min
185-200-215-225-235

C. Snatch pulls; 2, 2, 2; rest 3 min
185-195-200-205

+

Row 1k for time
2:12

OPT: Wk 5 Day 2

Monday 7-8

A. Push jerk; build to a 3rm
135-185-215-235(PPx1)

B1. Weighted dip; 4-6x5; rest 2 min
110-115-120-125-130

B2. Supinated weighted chin up; 3-4x5; rest 2 min
85-90-95-100x3-100x3

C. Amrap unbroken strict hspu; rest 30 sec x10
9-4-3-3-2-1-1-1-1-1

+

5 rounds for time:

10 unbroken knees to elbow

10 box jumps 30/24" (step down)
6:43

Century Ride

Friday 7-5

97.33 miles
6hrs 49min
14.2 mph

It would have been a lot more enjoyable with food and water... really.  The new loop was really nice new pavement, so new (end of June) there were not many shaded stops and no water.  I had bad directions getting through Perry (where I planned on eating lunch) and by the time I found the trail I was pressed for time and needed to keep going to get back. 

OPT: Wk 4 Day 2

Tuesday 7-2

A. Thruster; build to a tough single
185-215-235-255-275

B. Drop to 80% of A and perform 2 reps on the min for 10 min
215 x 2 reps OTM for 10 sets

C. Hang squat snatch from below the knee 2, 2, 2; rest 3 min
95-115-135-145-155

+

5 TnG squat clean

Sprint 100m @95%

rest 3-5 min x6
(weight/time/recovery)
1. 135#/:31/3min
2. 145#/:30/3:30
3. 155#/:28/4min
4. 165#/:30/4:30
5. 175#/:29/5min
6. 185#/:30

OPT: Wk 4 Day 1

Sunday 6-30

10 rounds for time:
10 CTB chin ups

10 ring dips

15 sit ups

21:39

Sit-ups are slow (unanchored)... core was toast after 3 rds.  Had to start breaking up chins after 3 rds and ring dips after 5

Bike Ride

Saturday 6-30

Bike Ride
25 miles
1hr 40min
15mph

hills and wind