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 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

De-Load Day 1

Wednesday 5-30

A. Front Squat, 70-75-80% x 5
270-290-305
B. 3 Position Snatch, 60-65-70%
115-125-135
C1. Bench, 70-75-80% x 5
265-285-300
C2. AMRAP - 1 Pull-ups
17-12-11
+
KBS Breathing Ladder 1-15, 70#

OPT: Wk 18 Day 3

Friday 5-17


A. TnG power snatch; 3 reps on the min for 10 min (50-65% 1rm)
105x3-115x3-125x2-135x2
B. Bench press; build to a 3rm in 3 attempts
135x10-245x5-325-350-365
+
90 seconds max reps power clean and jerk 135/95# rest 30 seconds
18
90 seconds max reps hand release burpees rest 30 seconds
23
+
5 Rds:
10 TnG Box Jumps, 20"
Prowler Push D/B, 100#
rest 3:1

OPT: Wk 15 Day 2

Wednesday 4-24

A. Press 10, 8, 6, 4, 2; rest 2 min
155-170-180-185-195
B. Close grip bench press; 2-3x3; rest 2 min
350x2-325-335x2
+
3 rounds for max reps @90%:
2 min row, rest 1 min
1 min hand release push ups, rest 30 seconds
30 seconds toes to bar
rest 3 min

373 total reps

Row = 78-79-82
HR PU = 35-33-33
T2B = 11-11-11

Deload: Day 3

Saturday 3-30

A1. Back Squat, 70-75-80% x 5
365-385-405
A2. Press, 70-75-80% x 5
175-190-205
B1. Power Clean, 70-75-80% x 5
185-205-225
B2. Bench, 70-75-80% x 5
275-295-315
C. AMRAP -1 Sup/Pro Chins
16-13-13-13
+
Prowler, 45# + Tay/DJ
D/B x 10, 45 sec rest

Deload: Day 1

Monday 3-18

A. Back Squat: 70-75-80% x 5 reps
360-385-410
B. Deadlift: 70-75-80% x 5 reps
380-410- 435
C. Bench: 70-75-80% x 5 reps
285-305-325
+
KBS Breathing Ladder 1-15, 70#

OPT: Wk 10 Day 3

Friday 3-8

A. Push jerk 10, 10, 8, 8; rest 2 min

185-205-220-235

B. Bench press; build to a 5RM

350

+

12 min amrap:

10 hand release push ups

10 box jumps 24/20"

10 push press 95/65#

30 double unders

6 rds + 7 reps

OPT: Wk 9 Day 1

Monday 2-25

A. Bench press 3, 2, 1; rest 2 min

335-365-405/225x20

B. Bent over single arm DB rows 3-4x4; rest 2 min

100-100-100x6-100x6

C1. Push press 10, 8, 6, 4, 2; rest 1 min

155-155-175-185-200x4/225x3

C2. Weighted chin up 5, 4, 3, 2, 1; rest 1 min

35-35-50-60-70x3/BWx16-12

"Lynne"

Sunday 2-3

"Lynne"
5 Rds for Max Reps:
Body Weight Bench Press
Pull-ups

BP = (230#) 23-15-12-11-10 = 71
PU = 39-26-26-21-20 = 132
(rest 3:30 b/t sets)

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 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

Wk 4 Day 2

Wednesday 9-5

A. OHS - 3x3
185-195-205
B. Bench - pause 3x10
225-225-225
C1. DB Incline + DB Flat Bench - 3x10
60-65-65
C2. DB Flys - 3x10
30-30-30
C3. Face Pulls - 3x10 over/under
30-30-30
+
5 Rds:
5 bench jumps D/B x 2
5 burpees AFAP
20 KBS, 55#
2:1 rest

Wk 2 - Day 2

Wednesday 8-22

A. Front Squat, pause to low box - 3x5
225-235-245
B. Bench -
235x8-280x5-325x3
pause 315x3-225x10-210x8-190x9
+
Jump over 5 benches D/B x 2
30 yd sprint
15 KBS, 55#
1:1 rest x 6 (1st set no D/B)

Deload Day 2

Friday 8-10

A. Power Snatch - 3x5
135-145-155
B. Deadlift - 3x10 (5+5)
365-365-365
C. Front Squat - 3x5
225-225-225
D. Bench - 3x10
265-265-265
+
4 sets:
Body Rows over/under x 15
1/2 Moon x 20

Wk 4: Max Effort Lower Body

Monday 7-30
TRAINING:

A. Zercher Squats - ME
225-265-295-315-340x1
B1. Goblet Squat 4x8 + 4 Pistol Squats
100x8x4 + Pistols
B2. Narrow Grip Bench Press - 5 x 5 (slow)
235-240-245-250-255
C1. Neutral Grip (FG) Pull-Ups 3 x 6-10
10-10-10
C2. Triceps- 4 x 5-8
31X1 dips 10-10-10
D1. FG BW Rows
10-10-10
D2. One-Legged DB Deadlifts - 3 x 8
100x10x3

Wk 3: Max Effort Upper Body

A. Med Grip DS Bench - ME
345x3-370x2-390x1
B. Neut Grip DB Bench
100x8x4
C. 1 Arm DB OH Press
60x10-65x8-70x8
D1. Chin-ups
10-10-10
D2. Rows
155-165-175
D3. Triceps
3x10

Wk 2: Max Effort Lower Body

Sunday 7-15

A. DS Zercher Squats - ME
225-240-260-275x2-300x2-315x1-325x1
B. Goblet Squat - 4x5-8
90-100-100-100 
B2. Narrow Grip Bench - 5x5
235-245-250-255-260
C1. 1 Leg DB RDL - 3x6-10
100-100-100
C2. triceps - 4x5-8
alt ring p/u + dips 10/10 x 4
D1 Ring rows - 3x6-10
BW x10x3
D2. Ext Rotators - 3x6-10
seated DB 20#x10 L/R
D3. Neutral Grip Pull-ups - 3x6-10
6+4x3

Wk 1: Max Effort Upper Body

Thursday 7-12

Front Squat - 5x5
225-235-245-255-265


Med Grip DS Bench - ME
225-265-305-330-350x2-365x2-380x1
Neutral Grip DB Press - 4x6-8
80-90-100x8-100x8
1 arm DB Press L/R - 3x6-10
55x8x3
D1. Chin-up - 3x6-10
FG 5+5 x 3
D2. Inverted Body Rows - 3x6-10
slow - x10x3
D3. Triceps - 3x6-10
dips w/pause - x10x3

External Rotators
Farmers Carry
Planks

Deload/Transition

Thursday 7-5

Power Clean - 65-75% x 3 x 3
135-165-185-195-205
Dead Start Narrow Grip Bench Press x 3 x 3
135-185-205-225-235-245
Circus Press x 3 R/L
35-55-70-80-85
+
3 Sets
Dead Start Goodmornings x 5 - 135-155-155
One Leg RDL, 5 x R/L - 70-70-70
Snatch Grip Pull-ups - 7-6-7
Body Rows (Rings) - 10-10-10
+
2 Sets
GHD w/med ball x 10
1/2 Moon x 20