OPT #48

Friday 10-29

Base Strength:
A1. Clean Grip DeadLift @ 21X1; 2-3 x 5; rest 15 second
Did DL @ 31X1
135-225-250
275-290-305-320-335
Kept going 350-365
Straps 385-405-425-435(2)

A2. Ring Dips + weight vest - your choice @ 20X0; amrap (-1) x 5; rest 3 min
Did 30X0
25#
5-5-5-5-5

B1. KB Pistol - 16 total alternating per rep x 4; rest 1 min
10#-15#-20#-25#

B2. Ring HandStand Push Ups @ 31X1; amrap (-1) x 4; rest 1 min
3-4 reps with toes off of tall box

C. L Sit - amsap x 5 sets; rest 45 sec b/t sets‬‪
:27-:21-:18-:16-:20

OPT #47

Wednesday 10-28

I was flying solo today and wanted to stay on schedule so I pulled an OPT WOD from Aug that I missed when I was at the Republic Tri

10 min HSPU practice
(alone, rings, E-ROM..)
Did some HS holds against the wall then some HS walks
+5 sets @ full effort:
25 unbroken wall balls - 20# to 10 ft
20 hang power clean - 105#
15 KBS - 2pd
As Rx'ed

Rest 2:30 b/t sets EXACTLY‬‪... I was running short on time, so I only got around 1:30 rest b/t sets... lost track and may have done 6 rds, but I wanted to be sure that I did the 5 as rx'ed

OPT #46

Tuesday 10-26:

5 sets @ 95% of:
20 ring dips
20 unbroken chin ups (20 GHD sit ups)
20 GHD sit ups (20 unbroken chin ups)
20 squats
20 GHD extensions
rest 2 min b/t sets
As Rx'ed

Due to availability of equipment we had to move the order around a bit.

OPT #45

Monday 10-25

Fatty Fat Fat
Aerobic Power/IWT
12 reps of 115# unbroken power snatch
90sec AirDyne @ 90%... sub DUers
rest 2 min x 3
33, 27, 33 Duers

rest 5 min
12 reps of 125# unbroken push press
90 second burpee broad jumps @ 90%
rest 2 min x 3
17, 16, 15 BBJ's

rest 5 min
5 sets:
15 knees to elbows
10 sec rest
15 push-ups
10 second rest
As Rx'ed

Halting Deadlift, Bench

Saturday 10-23

1 mile run @ Z1 pace

Halting Snatch DL x 3
135-225-255-275-290-305-320

Halting Clean DL x 3
345-360-365-385

Bench x 3
135-205-250-295-320-345-365-375-385

OPT #44

Friday 10-22

part 2:
4 sets of 5 min work @ 80%;
4 min active rest b/t sets:
rounds of:
10 burpees
10 KBS - 2/1.5 pd
20 double unders
10 db bent over rows - 50#

1rds+10+10+5
2rds+1
1rds+10+10+20+4
2rds+3

DUers really slowed me down... lots of misses and singles...
Cool down,,,
10 kbs x 2
10 bor x 2
10 burpees afap

OPT #43

Thursday 10-21:

Base Strength:
A1. Front Squat @ 30X0; 2-3 x 7; rest 10 second
255x3x3x3x3x3x3x3

A2. Back Squat @ 30X0; amrap x 7; rest 2 min
255x10x8x8x7x7x7x7

A3. L Pull Ups @ 31X1; amrap (-1) x 7; rest 3 min
4-4-4-4-5-5-5

B. Hang Squat Clean - build quickly on the minute to a heavy single with perfect form
95-115-135-155-175(F)-175-185-195-205(F)-185

C1. Mixed Grip Chin Ups @ 30X0; 3-4 x 4;
4x4

rest 10 second

C2. CTB Chin Ups - 10 AFAP x 4; rest 2 min
As rx'ed

(use same barbell for back squat as front squat; perform front squat reps; rest 10 sec while bar on rack; then perform amrap @ tempo!!!; mix grip per set on chin ups - one palm facing you, one palm away)

OPT #42

Training Tuesday 10-19:

A1. Seated BB Press Waveload @ 31X2; 6,4,2,6,4,2; rest 3 min
135-155-180-155-175-195

A2. Supinated Paused Weighted CTB Chin Ups @ 31X2; 4-5 x 6; rest 3 min (pause 2 sec at top with chest pinned to bar and scapulae down and back)
4-4-4-4-5-5... no weight

It has been a while since I have done seated BB press... did them military style at close to 90* in front. Didnt use supinated grip until the 3rd set... big difference, still couldnt hold it to my chest, but kept it closer

30-20-10 release push-ups
20-15-10 c2b pull-ups

OPT #41

Training: Monday 10-18

part 1:

A. Hang Squat Snatch knee cap - 3 x 3 tech work; rest as needed
95-105
115-125-135

B. Back Squat @ 30X0; 2-3 x 5; rest 5 min
135-205-250-295
335-335-340-345-350

C. Omni Toes to Bar - 12 reps/set x 5; rest 1 min(touch bar outside of hands, at hands, vary per rep)‬‪
As Rx'ed

Could have went heavier on the snatch but I wanted to be sure and catch it in a full squat to get the tech work as rx'ed. Back squats didnt have a % so I starteed at 85% of my last 40X0 high bar, it felt pretty light so went up 5# each set after the first 2... even the last set of 350x3 was pretty easy, should have started there and/or ended around 365#. Omni toes to bar got tough the last 2 sets, glad I skipped the GHD this am

OPT#40

Training Saturday 10-16:

A. Power Clean Waveload - 3,2,1,3,2,1,3,2,1,3,2,1;
195-205-215... 205-215-225... 215-225-235
X1 245+10PR-255+20PR-265(F)-260(F)
185x10

rest 2 min

B. 10 burpees AFAP; rest 40 sec x 5
As Rx'ed

C. Row 1K‬‪ ‬‪Training
2:35

Didnt read very carefully and missed a 3-2-1 wave... I did hit 185x10, a couple extra singles and a 20# PR so it was a good day!! Should have started heavier, but wasnt really feeling it when I started. All of the pulls and oly lifts have paid off big time

OPT #39

Training: Friday 10-15

A1. Close Grip Bench Press @ 40X0; 16" - build to a 1RM: rest as needed
135-155-175-195-205
225-250-265-295-315-335-350-365

A2. Strict Pronated Chin Ups - build to a 1RM; rest as needed
45-65-85-95-105-115-120

rest 10 min...more like 2 min, maybe

B1. 85% Close Grip Bench Press - amrap x 1 set @ 40X0; rest as needed
310x7...Barely!

B2. 85% Strict Chin Ups @ 40X0 - amrap x 1 set; rest as needed
105x2

OPT #38

Training: Thursday 10-14

A. Build to a tough 1 in the back squat - high bar @ 40X0
135-205-250-295-325-350-370-385-395

rest 10 min... got about 6

B. Take 85% of this score and perform AMRAP @ 40X0 (the X in this amrap test is intent and not speed, weight may just get there but NO rest at top and adhere to lowering speed)
335x7....Barely!

rest 10 min... got about 6

C. DB Split Squat @ 3010; amrap/leg @ 1/3 BWT per hand with DB's -1 set per leg; rest 2 min b/t legs(warm up to get to this weight by performing a few reps before hand with increasing loads)
70#
R-22
L-22

D. Sorensen test - amsap - 1 attempt (get into your back extension machine, tuck chin in, cross hands at chest elbows pointing down and hold the static position for as long as possible WITHOUT lowering from the table top position at top)‬‪
1:10

Did not get the cadence on the DB Split Squat....would have made a BIG difference

Backwards "Nate"

Tuesday 10-12

AMRAP in 20 min of:

8 2 pood DB Swings
4 HSPU
2 Muscle-ups...progressions off of toes

17 rds

Accidently did 8DBS-4HSPU-2MU instead of 2MU-4HSPU-8DBS... oh well still got a good 20 min WOD. I know my rings are higher than they were last time and all of the reps were off my toes with very little "spring"

16 rds on 7-8
10-27 10 RDS + 16 reps with 3:1 dips nd pull-ups
8-26 did 10 rds + 4 pull-ups, and 9 rds on 7-8 both doing 4:1 conversion

OPT #37

Monday 10-11‬‪ ‬‪

"Grider"
179+148 = 327

Phase 1 -
“3-RM Snatch & Burpees” 175+4
179

Competitors will have 10 minutes to find their 3-RM Snatch (either power or full is fine). All 3 consecutive lifts must be completed in 40 seconds or less.- The first 3 minutes of Phase 1 can be used only to load the barbell and warm-up.- The remaining 7 minutes of Phase 1 can be used to score as many points as possible.- Points will be given for amount (in lbs.) of 3-RM Snatch achieved, and one point will be given for every Burpee performed during the 7 minutes.
Example – Athlete A successfully achieves a 3-RM Snatch of 175 lbs. and utilizes the remaining time to complete a total of 35 Burpees. Athlete A will earn a total score of 210 points (175 +35) for Phase 1 of the Challenge.*** Competitors will rest exactly 3 minutes before beginning Phase 2 of the Challenge.

Phase 2 - “Ten Minute Capacity Test”
Perform the following movements, in order, for max reps (or calories), resting exactly 60 seconds between each station:-
4 Minute Row (for Calories)-55
3 Minutes of Pull-Ups-55
2 Minutes of Bodyweight Back Squat (3/4 BWT for females)-21
1 Minute of 135/95 lb. Push Press or Jerk -17
148

Example – Athlete A rows 86 calories, performs 82 pull-ups, 41 back squats, and 19 overhead presses. Athlete A will earn a total score of 228 points (86+82+41+19) for Phase 2 of the Challenge.The athletes’ scores from Phases 1 and 2 will be added together to create their final challenge score. The athlete with the highest total score will be the winner.Example – Athlete A scored 210 points in Phase 1 and 228 points in Phase 2. Athlete A’s final score for the Challenge is 438 points (210 + 228).‬‪