OPT: Wk 19 Day 2

Wednesday 5-22

A. Power Snatch, tough single fast
135-155-175-185
B1. 5 Burpees AFAP
B2. Row 500M @ 85%, rest 2 min x 3
As Rx'ed
+
17 min AMRAP:
40 Burpees
30 Snatch, 75#
30 Burpees
30 Snatch, 135#
20 Burpees
30 Snatch, 165#
10 Burpees
161 Reps

Wk 4: Clean & Jerk + OPT IWT: Hang Power Snatch & Plate Pushes

Tuesday 2-14

(Power) Clean & Jerk - 79% x 2, 82 x 1 x 2, 85% x 1 x 2
200-205-210-215-220
+
OPT Being Feb 4 2012
5 sets @ 100%:
3 tough hang power snatch - build per set
135-150-160-170-175
Airdyne sprint 20 sec @ 97% (45# plate pushes)
rest 4 min
+
Airdyne Max Cals in 5 min (DUers)
PM... maybe

OPT: 4 AMRAP Couplets @ 80%, Rest 4 min

Tuesday 11-15

OPT TRAINING:
4 min AMRAP @ 80%:

7 KBS - 1.5pd
7 burpees
rest 4 min
+
4 min AMRAP @ 80%:
15 double unders
10 toes to bar
rest 4 min
+
4 min AMRAP @ 80%:
Row 150 m... (15 SDLHP)
10 push ups
rest 4 min
+
4 min AMRAP @ 80%:
10 step ups with sandbag... (step up on bench w/45# plate)
7 chin ups

good little wod... nice to start out at 80%.  Held a decent pace with perfect form

IWT: Push Jerk, KBS & C2B Chins

Monday 6-6:

TRAINING:
7 sets for times:
9 push jerk heavy touch and go
185-195-195-195-195-195-195
12 KBS - 2pd/1.5 pd
15 CTB chin ups
rest walk 4 min

Didnt see it was sets for time, or C2B chins on the first 2 sets... I did 10x3 C2B midway through the 4 min rest to make up for it

Power Clean, Clean and Jerk, Clean Pulls, Clean Grip Deadlift > Abs & Goodmornings... SWIM

Thursday 6-2

Power Clean Heavy Single
135-165-185-205-225-240
255
265 F

Clean and Jerk 5x3 @ 80%, 2:30 rest b/t sets
135-165
185

Clean Pulls 3x3 @ 110%, 2:30 rest b/t sets
300

Clean Grip Deadlift 3x3, fast off the floor
365

5 Sets:
100# wtd anchored sit-ups x 8
135# goodmornings x 8

5hrs

Swim
300M free
+
2 sets:
50M breast
50M free

Snatch Speed Work > 5 sets: Hang Squat Clean, Burpees, Chin-ups, Burpees, DUers

Wednesday 6-1

Snatch Speed Work
x5 95-115
x3 135-145-155
x5 115-115-115
2 min rest b/t sets

All touch and go reps, I really worked on staying tight and speed under the bar

TRAINING:
5 sets @ 97%:
10 hang squat clean - 95#
10 burpees
10 chin ups
10 burpees
35 double unders
rest only through breathing; no activity 5 min b/t sets

As Rx'ed

IWT: Power Clean, Box Jumps & DUers > Deadlift, Burpees & DUers

Sunday 5-29

TRAINING:
3 tough power clean
205-215-225
5 box jumps - 24" AFAP
20 double unders AFAP
rest 5 min x 3
+
3 tough DL
415-425-425
5 burpees AFAP
20 double unders AFAP
rest 5 min x 3
+
Deadlift 315# x 15
+
4 sets:
Weighted Dips 100# x 5
Deadlift 315# x 5
Goodmornings 95# x 8

all DUers from PC's were UB... then very broken on the DL... dunno. I really tried to pull the DL fast and get some speed/power work

Deadlift, Clap Push-ups, GHD, FLR, DUers... Swim

Thursday 4-6

TRAINING:

A1. Dead Lift @ 11X1; 60% 1RM; 10 sets of 2; rest 30 sec
325 for all 10 sets
A2. 8 clap push ups @ 10X0; 10 sets; rest 30 sec
As Rx'ed
B. GH Raises @ 10X0; 8 x 4; rest 45 sec
C. FLR - 300 sec total on rings
I super-setted B and C for 5 sets - GHD 8 reps, FLR 60 sec
D. AMRAP DU's in 30 sec; rest 90 sec x 6
27-31-34-35-43-40

8hrs

Swim
5 continous sets
50M freestyle
50M breast stroke

100M freestyle

3RFT: 6 Power Snatch - 135#, 15 C2B Pull-ups, 24 Wall balls... Swim

Tuesday 4-4
TESTING:

3 rounds for time:
6 power snatch - 135#/95#
15 CTB chin ups
24 wall balls - 20#/14# to 10ft

6:52

wall ball was leaking sand so I switched to 45# thrusters on the 2nd set

8hrs

Swim
50M breast stroke
50M freestyle
100M breast stroke
100M freestyle
150M breast stroke
150M freestyle
200M breast stroke
200M free style

10 @ min Z1, 50 TGU, 10 @ min Z1, Shoulder Press... 400M Runs

Monday 4-3

TRAINING:

10 min Airdyne @ Z1 (jog)
+
50 TGU - 16/12kg - slow and steady
took about 13 min
+
10 min airdyne @ Z1 (jog)

Shoulder Press
X5 135-160-175-185
X3 205-215-225

4 sets:
Run 400m @ 90%
walk rest 4 min actively
1:29-1:32-1:34-1:32
(rest 8 min)

4 sets:
Run 400m @ 90%
walk rest 4 min actively
1:32-1:33-1:34-1:32
(rest 8 min)... only took 4 min

4 sets:
Run 400m @ 90%
walk rest 4 min actively... only took 2 min
(all sets same output)
1:34-1:39-1:44-1:38

KBS & Rows, Burpees & Rows, C2B Chin-ups & Rows

Sauturday 4-2
TRAINING:

4 sets:
15 KBS - 2/1.5 pd
Row 200 m @ 95%... 20 SDLHP
rest 5 min actively after each set of 15 KBS and row 200... rest 4 min
As Rx'ed
+
4 sets:
15 Burpees
Row 200 m @ 95%... 20 SDLHP
rest 5 min actively after each set of burpees and 200 m row... rest 4 min
As Rx'ed
+
4 sets:
15 CTB chin ups
Row 200 m @ 95%... 20 SDLHP
rest 5 min actively after each set of 15 chin ups and 200 m row... rest 4 min, 3 min on last 2
As Rx'ed

4 sets
25 GHD
25 EXT

FT: 50HSPU, 10 Pistols, 150 Sit-ups, 200 DUers... Swim

Friday 4-1
TESTING:

for time:
50 HSPU (6:00)
100 pistols (8:00)
150 sit ups (12:00)
200 double unders (5:00)

30:47

I have not been very strong on high rep HSPU lately 10-9-5-5-5 then 3's 2's and finished with 5 singles. Pistols were slow and steady, very tight on the left side. Situps were anchored and still SUCKED!! DUers I was able to string together fairly well but still had quite a few singles and misses.

8hrs

Swim
500M
300M (I started cramping, gotta drink less coffee)
100M
100M

Power Clean, Power Clean and Jerk, Clean and Jerk, T2B

Thursday 3-31

TRAINING:

A. Power Clean - 3 x 3 @ 80%; rest 2 min
225-225-225
B. Power Clean x 1/Split Jerk x 3 @ 80% x 3; rest 2 min
205-215-225
C. Clean and Jerk - 8 sets of tough doubles; incomplete rest - 90 sec
155-175-185-195-205-215-220-225
D. Toes to Bar - 20 x 3; rest 2 min
As Rx'ed, rest 90 sec

3 RFT: 185# Deadlift x 15, Ring Dips x 15, Box Jumps x 20 & Platform Deadlift, Weighted Ring Dips... Swim

Tuesday 3-29

TESTING:

3 rounds for time:
15 Dead Lift - 185#
15 Ring Dips
20 Box Jumps - 24"

6:32

All DL and Ring Dips were unbroken. I couldnt make myself jump down off the box, lost time stepping down.

Platform Deadlift (45# bumber and 45# plate)
x5 185-235-275-295-325
x3 350-350-350
Weighted Ring Dips, 25#
5x5
8hrs

Swim
600M
100M
100M

IWT: Front Squat, Chin-ups, DUers... Bench/Chest... Bike Trainer

Monday 3-28

3 heavy front squat
275-275-285-285-295-295-305
rest 0 sec
15 unbroken chin ups AFAP
rest 0 sec
25 double unders AFAP
rest 6 min x 7... (4:00-4:30 rest)

8hrs

Bench, no spotter
315 5x5 @ 20X1
275 7-5-6
225 3x10

DB Fly
30x10
40x10
50x8

Super Wide Grip Bench 135#
33-25-20

4hrs

Bike Trainer
5 miles AFAP
16:22
19.5 ave mph

3x3 Split Jerk, Press, IWT: Power Clean & Burpees

Saturday 3-19

Split Jerk 3x3 @ 80%, rest 90 sec
200
Split Jerk 3x3 @ 90%, rest 3 minutes
225
(Shoulder) Press @ 12X2, 3-2-3-2, rest 3 minutes
185-200-195-210

6-9 sets for high power
4 heavy touch and go power clean reps
10 burpees
walk/rest 4 minutes

I did 9 sets, 6 before my grip failed
225-230-230-230-230-230 (2+1+1) 210-220-220

3x3 Close Grip Bench & 3x3 Front Squat, 6 sets: 15 Burpees & 300M Row

Friday 3-18

TRAINING:

A1. Close Grip Bench Press - 3 x 3 @ 90% effort; rest 3 min
360-360-360
A2. Front Squat - 3 x 3 @ 90% effort; rest 3 min
315-325-335
+
6 sets:
15 burpees AFAP
Row 300 m @ 97-100% effort (30 SDLHP)
walk rest 5 min b/t sets
90 sec rest 1-5, 60 sec on 6

Muscle-ups, KB Snatch, Chin-ups, DUers... Bike Ride

Thursday 3-17

TRAINING:

4 muscle ups on the minute for 10 minutes
progressions off of toes
+
KB snatch - work slowly up to 1 tough set of 10 reps/arm
35-55-70-85
+
10 chin ups
rest 1 min x 10
As Rx'ed
+
AMRAP DU's in 40 sec
walk 2 min x 5
As Rx'ed for 2 sets, rope broke then 40 sec on 40 sec off (35-55 reps)

Bike Ride
out and back on old north bound 13 hwy (23mph S wind)
17+ miles
15.1 ave mph

3x3 Muscle Snatch, 3x3 Snatch Pulls & FT: 5-4-3-2-1 Squat Snatch & DUers... SWIM

Wednesday 3-16

A. Muscle Snatch - 3 x 3 @ 80% effort; rest 90 sec
135-155-165-175-185
B. Snatch Pulls - 3 x 3 @ 115% max snatch; rest 2:30
235 3x3
+
for time:
5 squat snatch
20 double unders
4 squat snatch
20 double unders
3 squat snatch
20 double unders
2 squat snatch
20 double unders
1 squat snatch
20 double unders
(use 60% of max snatch - full effort in this one)

4:49 with 95#

Swim
50M x 10 @ 75-80% (1:20-1:25), rest 1 min between

5 sets: 15 KB, 15 GHD, 15 Burpees 30 DUers & 5 sets: 600M Row

Tuesday 3-15

5 sets @ 85-90%:
15 KBS - 1.5pd/1pd
15 GHD sit ups
15 burpees
30 double unders
walk rest 2.5 min actively
(make last set raise closer to 97-100%)

As Rx'ed (each set was between 2:30-3:00)

REST 10 MINUTES... more like 2 minutes

5 sets @ 85-90%:
Row 600 m... (subbed 60 SDLHP)
walk rest same time as work time b/t sets actively
(make last set of 600 harder than first 4 sets)

each set was between 1:30-1:45, rested 1 minute between sets