OPT: Wk 10 Day 1

Monday 8-19
 

A. 1 1/4 front squat 5x2; rest 2 min
295-305-315-320-325

B. TnG squat snatch; 3, 3, 3, 2, 2, 2; rest 3 min
145-155-165-175-180-185

+

21-15-9

Deadlift 315#/205#

box jump 30/24
9:32

I didn't have my mind right going into this... DL very broken... clean grip (no hook) 21+5, hook grip 10+9

Bike Trainer

Saturday 8-17

Race DVD
10miles
38min
15.5mph

thought/felt like I was pushing pretty hard... maybe tension is too tight... maybe I'm still feeling the first week of school

OPT: Wk 9 Day 3

Friday 8-16
 

A1. Bench press 10-12x6; rest 2 min
185-195-205-215-225-235(7+5)

A2. Weighted chin up 2-3x6; rest 2 min
105-115-120-125x2-125x2-125x1

+

30-20-10

Ring dip

CTB chin up
11:35


Ring dips were like neg after 1st set so I cashed out with this
30-20-10
A. Push-ups
B. Dips

OPT: Wk 9 Day 2 (Max Day)

Wednesday 8-14

A. Squat snatch; build to a max
95-125-145-160-170-180-190-200-210(PR+5)

B. Squat clean; build to a max
210-225-235-245-255-265(F-F)

C. Back squat; build to a 3rm
225-295-335-365-395-415-435x2-3rd a little high

+

50-40-30-20-10

Wall balls

KBS 1.5/1 pood
14:25

3 wk in a row PR on snatch, clean is down a bit from last week (-15) and back squat felt heavy... I was perky and felt good on early on the first few sets then I can tell my schedule has shifted with school and practice starting -tired and fatigued

OPT: Wk 9 Day 1

Monday 8-12
 

A. Push press 3, 2, 1; rest 2 min
235-250-265

B. Incline bench press; build to a 3rm
205-245-275-290x1

C. Weighted supinated chin up clusters 3.3.3x3; rest 30 seconds/rest 3 min
45-55-65

+

12 min amrap:

6 CTB chin ups

6 hspu
7 rds + 6 reps

OPT: Wk 8 Day 3

Saturday 8-10

A. 1 1/4 front squat 5x3; rest 2 min
285-295-300-305-310

B. Hang squat snatch below the knee; 2, 2, 2, 1, 1, 1; rest 3 min
160-170-180-190-200(F-F)-185-195(+5)

+

10-1

Power clean 135/95#

Goblet squat 2/1.5 pood
7:39

Bike Ride

Thursday 8-8 (pm)

Road Bike - waiting on truck alignment

16.24 miles
59min 54 sec
16.2 mph

OPT: Wk 8 Day 2

Thursday 8-8

A1. Bench press 12-15x6; rest 2 min
225-235x13-235x9-205x11-185x14-185x11+2

A2. Weighted chin ups; amrap in 90 seconds @30/10#; rest 2 min x6
20-18-15-14-13-12

+

12 min amrap:

20 KB snatch 2/1.5 pood

10 burpees
4 Rds... upper body = cashed from BP and chins. KB Snatch 10R+10L then 5R+5Lx2 and burpees were VERY slow off the ground

OPT: Wk 8 Day 1 (Max Day)

Monday 8-5
 

A. Squat snatch; build to a max
95-125-140-155-170-185-195-205(PR)

B. Squat clean; build to a max
205-235-250-260-270(+5)-280(F)-275(F)

C. Back squat; build to a 5rm
225-285-335-365-395-415(tough 5 - no spot)

+

21-15-9

thrusters 95/65#

Box jumps (24/20, step down)
6:24 - step down slowed it down a bit
 

Katy Trail

Thursday 8-1

MTB ride while in STL
St. Charles to Matson trailhead then rode one lap on Matson Hill Park single track

25 miles MKT + 3 miles single track+ 25 miles MKT = 53 miles

7am to 12pm... single track is more fun when I am fresh... planned on 2 laps, but 1 was plenty with ride there and back

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