Snatch & Clean DL... DL, PU & KB's

Training Saturday 10-9

20 minute run
Easy pace, probably almost 2 miles

Snatch DL, x 5
225-245-265

Clean DL, x 5
275-295-315

21-15-9
225 DL
Push-ups, release @ bottom
2 pood KB swings
5:30

OPT #36

Training: Friday 10-8

A. Front Squat @ 30X2; 3,2,1; rest 5 min
135-205-265
285-305-325

B. CTB Chin Ups - 15 fast x 3; rest 2 min
Felt pretty easy

C. Row Sprints; 15 sec @ 110% effort; rest 2:45 x 3‬‪ ‬‪‪
Sub 25 reps of 45# BB thrusters x 3

Probably should have started a little higher on the front squats... 325 was just about right though for 1. I remember when 15 C2B PU were hard to finish, much easier now and we havent been doing many... still getting plenty of pulls I guess. Glad we did the BB thrustrers to sub for the rows, it was probably longer than 15 seconds but it seemed like a good sub

OPT #35

Training: Thursday 10-7

A. Clean and Jerk - (65% x 2, 70% x 2, 75% x 1, 80% x 1) x 2; rest 3 min
145-155-165-175
155-165-175-185

B. Clean Pulls - 2 sets x 2 reps: rest 3 min
235-275(too much)-250-250

C. Snatch Balance @ 60%; 2 sets of 3 reps; rest 2 min‬‪
95-120-135-145

Need to get hips into cleans and pulls, snatch balance was the heaviest I think I have ever gone... shoulder flexibility is improving

9-6-3 165# Thrusters & Muscle-ups... Bench

Tuesday 10-5

Three rounds, 9-6-and 3 reps, for time of:
165 pound barbell Thrusters
Muscle-Up... progressions off of toes

4:07

Thrusters were all unbroken, the set of 6 was harder than the 9... I had to dig my heels in unexpectedly

Bench x3
135-205-265-305-330-350-355-360x2
I was in a hurry to get to BLT meeting and didnt get much rest between sets

OPT #34

Training: Monday 10-4

part 1:

A. Snatch - (65% x 2, 70% x 2, 75% x 1, 80% x 1) x 2; rest 3 min
110-120-130-135
110-120-130-140
3x95#x2

B. Snatch Pulls - 2 sets x 2 reps: rest 3 min
225-235-245

C. Back Squat @ 90%; 2 sets of 1 rep; rest 3 min
135-205-255
315-340-365-380-390

I went back and did the 3 sets of 95x2 with snatch pulls and while warming up back squats because I was having trouble catching in a squat with the sets of 1... did a OHS but still... Stayed good and tight on snatch pulls, legs felt tired back squats

Deadlift 5x3...DL & Burpees

Saturday 10-2.

Deadlift. X3. 135-225-275-315-345-395-420-440-460-470-480+5 from last week and that is my last 1 rep max

5 RFT:
275# DL, 5 reps
10 Burpees.
2:46.56 PR (3:27 on 7-7)

I was in the fetal position after this WOD... ooohhh yeah, it hurts soooo gooood!!!

OPT #33

Testing: Friday 10-1‬‪

AMRAP
GHD Sit Ups in 1 minute
22
rest 0 second
AMRAP Back Squat - 225#/155# in 4 minutes
39
rest 0 second
AMRAP Double Unders in 7 minutes
100
rest 0 second
AMRAP Muscle Ups in 10 minutes‬‪... progressions off toes
38

199


post total reps to comments as score

OPT #32

Training: Thursday 9-30

part 1:
A. Power Snatch - 2 x 4 sets - 75-80%; rest 3 min
95-115-135-145
155-155-165-165

B. Power Clean + Power Jerk - 1.1 x 4 sets; rest 3 min
135-155
185-195-205-215-225-235

C. Med Ball Reverse Overhead Throws; 90% - 3 reps/set x 5 sets; rest 2 min‬‪
used 20# ball... mine busted... DANG!!!

I anm glad we did power snatch and power clean, my legs are still a little tight from Chief the other day. I hadnt done power snatch in a while so I didnt really know what o base the 80% off of, but I wouldnt have wanted to go any heavier for 2's. Power clean and jerk fwlt good, did 205 on clean and jerk last time, ___ on power clean, and ____ on jerk. Med ball was different, but I liked it.

Sprint Row 35 sec @ 95-100%
Rest 2:25 x 3
(Subbed SDLHP w/ 45# KB)
27-28-28

rest 6 min

Sprint Row 35 sec @ 95-100%
(Subbed burpees)
19-20-20

Rest 2:25 x 3

Did this at 2:30 before practice... should have done burpees for both

"Chief"

"Chief"
3min of work x 5 rounds with 1min recovery between rounds of:
3 135# PC
6 push-ups
9 Squats

7-6-6-6-5+3+6+8
30+3+6+8

I was going down on last squat when time expired... DANG! Need to keep back arched and chest out on PC's... lower back is toasted

OPT #31

Training: Monday 9-27

A. Muscle Snatch - 3 x 3; rest 3 min
95-115-125
135-145-155

B. Front Squat @ 30X0: 1,1,1; rest 5 min
45-135-185-215-250
275-285-295-305-315

C. 20 unbroken chin ups; rest 2 min x 6‬‪
did them between front squat sets

Deadlift 5x3.... & "Diane"

Friday 9-24

Deadlift. X3. 135-225-275-315-365-405-425-445-460-470-475

"Diane"
21-15-9
225#
HSPU
4:24 PR (7:39 in Dec)

Been hankering for some heavy DL for weeks.... got my fix. All of the Oly lifts with OPT has directly transfered... I have not done heavy DL since the middle of August and I did 480x1... now I did 475x3 wich would put me right around 500 1rm and I am also PRing on the metcons that we have added in or subbed... seems like it is working to me :-)

OPT #31... & "Lizzy"

Training Friday 9-24:

part 1:
A. Clean and Jerk - (65% x 2, 70% x 2, 75% x 1, 80% x 1) x 2; rest 2 min
135-145-160-170
145-155-165-175

B. Clean Pulls - 3 sets x 2 reps: rest 3 min(must be fast; slightly heavier than last week)
245-265-285...no straps :-(

C. Snatch Balance @ 60%; 4 sets of 3 reps; rest 2 min
95x4

Part 2: sub
"Lizzy"
12-9-6
185# power clean
Ring dips
2:49 PR 3:40 on 8-7

3 pc +3 rd
Ring dips x 30


Clean and jerk felt good, based 1st rd on 205 1rm and 215 on the 2nd. Need to use straps on the pulls... bought my own this weekend :-) Snatch balance was wobbly until the 3rd and 4th set then found the groove. 185 PC felt light for the first time.

OPT #30

Training Thursday 9-23:

A. Snatch - (65% x 2, 70% x 2, 75% x 1, 80% x 1) x 2; rest 2 min
110-120-130-140 x 2

B. Snatch Pulls - 3 sets x 2 reps: rest 3 min(must be fast; slightly heavier than last week)
225-235-245

C. Back Squat @ 90%; 2 sets of 1 rep; rest 3 min
205-255-285-315-335
355-365-375-385
post loads and notes to comments

Snatch was based off of 170 1RM, I didnt see that I did it 2x and rounded up and burned too much time to do a short met-con after. Upper body is still tight from heavy bench the other day... still not catching very deep but doing OHS to get in the hole. Snatch pulls were explosive and 10# above last week. Squats felt pretty good, weight is a bit low compared to old CFT's... might be in the 415-425 range... but I am much lower and lighter

OPT #29

Training Tuesday 9-21:

In 12 minutes find your Snatch 1RM
105-115-125-135-145-155-165-175(F)

rest 3 minutes
As many rounds in 10 minutes:
6 squat clean - 55kg/30kg
12 chin ups... subbed 55# KB Swings x 12
24 double unders
4 + 1 rep. Finished rd 5 after time

Thought I would work upto the 175-185 range but the time factor took its toll.. I needed more recovery for the last 2 sets and didnt have the time. Subbed KB as my lat is still tight and didnt want any further setback from being stubburn. Dropped bar after each SC, should have held the bar for first set or 2- but my grip was not a factor so who knows if it cost any time. DUers were good- for me anyway- I got one set unbroken and could string 10+ together most of the time... major improvement!