OPT: Wk 2 Day 1

Monday 1-7

A. Back squat 3, 1, 3, 1; rest 2 min

435-475-455-500

B. Snatch balance; 3, 2, 1, 1, 1; rest 2 min

135-150-160-170-180

+

1 min max reps power clean and jerk 135
13-13-12
1 min max reps no push up burpee box jumps 24"
15-16-15 (forgot burpee)
1 min max calories airdyne
plate pushes for 1 min
Rest 12 min x3

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

OPT: Wk 1 Day 2

Thursday 1-3

being

A. Squat snatch; 2 reps x10 sets @50-70% 1rm; rest 45 seconds bw sets -
let high speed and perfect mechanics dictate load
95-100-105-110-115-120-125-130-135
B. Squat clean; 2 reps x10 sets @50-70% 1rm; rest 45 seconds bw sets -
let high speed and perfect mechanics dictate load
135-140-145-150-155-160-165-170-175-175
C. 2 muscle ups on the minute for 10 min
10 min of practice
+
10 min AMRAP:
3 deadlift 275/185
5 box jumps 36/30
10 toes to bar
7 Rds + 1 Rep

OPT: Wk 1 Day 1

Monday 12-31

TRAINING: (Being)
A1. Back squat 4, 2, 4, 2; rest 10-20 sec
385-405-435-475
A2. Weighted dip 8, 8, 6, 6; rest 90 seconds
25-35-40-45
B. Hang squat snatch; build to a 3 rep max in 3 attempts
(each rep must start from below the knee and cannot be dropped from the top until 3 are completed)
125-135-150
C1. Push jerk 2-3 tough reps x5; rest 10 seconds
175-185-195-205-215
C2. Amrap unbroken hspu x5; rest 3 min
3-3-3-3-2
+
2 min AMRAP @95%
7 thrusters 95#
7 chin ups
Rest 6 min x4
3+2-3-3-2+7

Deload

Wednesday 12-26

A. Back Squat + Front Squat - 10/3, rest 1 min b/t sets
275 x 6 sets
B1. Press - 5x5
155 x 5 x 5
B2. Deadlift - 5x5
365 x 5 x 5
C. C2B Chins
15 x 2

Wk 4: Press 5x5, Deadlift EMOM & IWT

Friday 12-21

Press - 5x5
150-160-165-170-175
Deadlift - EMOM
475 x 1 x 12
+
IWT
15 C2B Chins
15 GHD
10 Burpees AFAP
rest 2 min x 3

Wk 4: Snatch, Back Squat ME/PM + KBS Ladder & Ball Slams

Wednesday

Snatch - x 1 x 3
145-150-155
Back Squat - ME/PM, 8-5-3-1-1-1-5
285-385-465-490-500-500-385
+
KBS Breathing Ladder, 70# x 1-15
+
Ball Slams, 20# x 50, rest 1:30-2min x 2

Wk 4: C&J, Back Squat Volume & IWT

Monday 12-17

Clean & Jerk x 1 x 3
205-210-215
Back Squat Volume
350x10-360x10-375x8-385x8-400x6
+
IWT
5 HPC, 215
10 SG Chins
10 Burpees AFAP
rest 3-4 min x 5

Wk 3: 5-3-1 Press & Zercher Squat + Deadlift RPT

Wednesday 12-12

Press - 5-3-1
160-185-205
Zercher Squat, DS - 5-3-1
205-255-285
Deadlift - RPT
465x6-415x8-375x10

Wk 3: C&J , Back Squat Volume & IWT

Monday 12-10

Clean & Jerk - x 1 x 4
195-200-205-210
Back Squat Volume
345x10-355x10-370x8-380x8-395x6
+
IWT
5 HPC, 210
10 SG Chins
30 DUers
rest 2-3 min x 5

Wk 2: Snatch, Back Squat ME/PM & IWT

Friday 12-7

Snatch - x 1 x 5
135-140-145-150-155
Back Squat - ME/PM
280x8-380x5-455x3-480x1x3-380x5
+
IWT
5 HPS, 155
10 Pull-ups
10 Burpees AFAP
rest 2-3 min x 3

P1/P2 Wrestling WOD

Wed 12-5 PM

Death by Back Squat (split diff on BW)
245 x 14 sets
+
1 min on 1 min off for max reps
Wall Ball
KBS
Row
Clap Push-ups
Ball Slams
+
1 Mile Run

Wk 2: Front Squat 5x5 & Deadlift x1 OTM

Wednesday 12-5

Front Squat - 5x5
275-285-295-305-315
+
Deadlift x 1 OTM
455 x 1 x 12

Wk 2: C&J, Back Squat Volume & IWT

Monday 12-3

Clean & Jerk x 1 x 5
185-190-195-200-205
Back Squat Volume
340x10-350x10-365x8-375x8-390x6
+
IWT
5 HPC, 205
10 SG Pull-ups
30 DUers
rest 2:30-3 x 5