December

This month’s OPT programming

12.31.14

Warmup
Was going to just do the 1st set of the WOD as a warmup, but was still so did some PVC pass throughs, weighted good mornings, a few strict pullups and double unders

WOD
3 sets at 80, 90 and 100% of:
500m row
15 burpees
15 C2B
15 G2O (135)
85 DU
Rest 4 min

Results: 9:06, 8:35 and 9:33 – wasn’t my day – felt terrible.
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12.30.14

Warmup
Crossover symmetry, bar only good mornings and then a lot of high hang power cleans with bar only then power cleans at 95, 145, 175 and 205…

Strength
Power clean cluster 1.1.1 – rest 10 sec between, repeat for 5 sets resting 3 min between sets
Then
6 sets of 1 power clean + 2 split jerks at moderate weight
Then
Every 20 seconds for 4 min 1 power clean and jerk (TnG) at 73% of highest PC from above

WOD
5 sets of
30 sec max DU
30 sec max KBS (55)
30 sec max row for cal
90 sec rest

Then – with the 6am class – Grace – 30 C&J at 135

Results: 205, 215, 225, 235×2 and 240×0 (would have been a PR). I did 3 sets at 195 and then 3 at 215. I used 170 for the every 20 seconds and completed 0-4 min. My total score for each sprint was 56, 61, 65, 53 and 62. I completed Grace in 1:49 which was a 58 second PR.
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12.29.14

Rest day
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12.28.14

Warmup
Lots of PVC work to loosen up. I’m stiff. If you count the 200 burpees I did on Christmas day, the 6-6-6-6 bench press I did with a class I coached a week ago and the day I found my 1RM DL twice while coaching….this is 19 days in a row. WTF was I thinking? Tomorrow I’m not doing shit.

Strength
Every 30 seconds for 10 minutes – 1 snatch @65% of 1RM
Immediately following find 3RM back squat in 10min

Practice
Took 5 or 6 minutes to work on muscle up

WOD
12 sets of 4 pistols (alt legs), 6 C2B and 8 BJ (24), rest 1 min

Results: I used 120 for snatch work and hit 265 for BS, failed 275. I did assisted pistols as my legs/knees weren’t feeling it and scored: :46, :37, :36, :37, :36, :37, :35, :36, :32, :33, :33 and :31
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12.27.14

Warmup
Some crossover symmetry, couch stretch then high hang squat snatch (PVC, 45, 75 and 95#)

Strength
20 min to find 1RM snatch
Then
20 min to find 1RM C&J

WOD
For time: 1k row, 25 DU, 750m row, 50 DU, 500m row, 75 DU, 250m row, 100 DU
Then
I did “deck of cards” with the Saturday class

Results: I knew today wasn’t going to be a good day lifting, I wasn’t excited about it…I got 165 for snatch and failed multiple times at 170. I got 225 for C&J and failed 3 or 4 times at 230 and threw in the towel. It took me 18:09 for the WOD….and it sucked.
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12.26.14

Warmup
At home, watching the end of Transformers 3 (horrible, horrible movie) I loosened up some, then when I got to the gym I did some high hang cleans and HH squat cleans. Body felt sluggish, either just because it was cold out or because of the SHIT I ate over the past 24-36 hours.

Strength
10 rounds of 1 squat clean + 2 front squat, rest 1 min between

WOD
AMRAP5 of 10 power cleans + jerk at 135, then 10 at 155, then 10 at 185, 10 at 205 and finally 10 at 225
Immediately onto a 1k row at 90%
Rest 1 min
3 RFT of
3 muscle ups, 10 wall ball, 6 dumbbell snatch – alt hands
Rest 1 min
Row 1k for time

Results: I used 185 for the 1st 5 rounds of the complex, then 205 for 4 rounds and then I tried 225 and failed at 225 twice. I just BARELY got my 10th rep at 185 as the clock hit 5 minutes and then rowed 1k in 3:44. I tried my best to get good muscle up attempts and completed the 3 RFT in 7:44. Finally, the last 1k I completed in 3:38 and I. WAS. FINISHED.
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12.25.14

Marry Christmas!
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12.24.14

Warmup
Literally no warmup, just started right with the first AMRAP

AMRAPs
All 10 min AMRAPs with not much rest between. Was supposed to be 3 min, but I used the time to set up the next AMRAP, couldn’t have been more than 5 minutes between each as I got done with everything in about 50 or 55 minutes.

1. 150m row, 8 KBS (55), 3 burpees to target 6in above reach
Results: 6 + row + 8 KBS

2. 25 unbroken double-unders, 10 of the following complex: barbell front rack lunge, left and right into a push press (95), 5 L-Pullups
Results: 2 + DU + 8 of the complex – failed twice on my UB DU in that third round and had to start over.

3. Bike 20 cal, 50m FW (70 per hand), 10 situps
Results: 4 + 19 calories (Not positive I walked 50m, could have been more, just did a lap around the gym)

4. Row 250m, 30 sec FLR on rings, 5 power snatch (135)
Results: 3 + 250m row – I was FINISHED by the time this one was over.
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12.23.14

Warmup
Loosened up shoulders with lots of bar only presses and behind the neck presses. Started working up to Split Jerk PR at 95# with numerous reps working on speed.

Strength
Find 1RM split jerk (didn’t realize I was supposed to cap at 12 min, took longer than that)
Then
1.1.1.1 power clean x4 – rest 10 seconds between reps and 3 min between sets
Then
Every 20 seconds for 4 minutes 1 power clean touch-n-go into jerk at 70% of 1RM split jerk from above

WOD
5 sets of 500m row at 2k pace, rest 3 min between
Then
3 sets of 90 seconds on bike at 90%, rest 3 min between

Results: 250# jerk – 10# PR – failed at 255. 195, 215, 225, 235×1 and 235 is a PR. Used 175 for 20 second work. Results on rower were: 1:43, 1:42.9, 1:42.6, 1:42.8 and 1:42.5. I biked for 33, 26 and 37 calories.
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12.22.14

“Active rest day”

WOD
Death by:
Front squat at body weight (210)
Then
Ring Pushups

Results: 6 rounds completed at FS – only 3 or 4 reps in the round of 7. 17 rounds for ring pushups, only 8 or 9 in the round of 18.
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12.21.14

Warmup
Not much, lots of OHS with PVC and some snatch work with PVC, then lots of reps at light weight working up to 60% of 1RM

Strength
Start at 60% of 1RM and perform 1 snatch every minute. I added 5# every minute until failing twice.
Then, immediately following
Take 10 min to find 2RM back squat

WOD
10 sets of:
10 wall ball
6 C2B
25 DU
Rest 1 min

Results: Snatch – 120, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175-F, 175-F. 265 BS with 275×1. Times for WOD were: :55, :58, :54, :58, :53, :55, :55, 1:02, :53, :56 – the last 2 rounds really hurt.
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12.20.14

Warmup
Not enough as evident by the poor snatch performance, but PR in my C&J

Strength
Take about 20 min to find 1RM snatch
Then
Take about 20 min to find 1RM C&J

WOD
12 Days of Christmas – partner style, cannot move to the next “day” until partner has finished movement
1. Squat snatch (135)
2. Thruster (135)
3. C&J (135)
4. Burpee box jump (24)
5. Wall ball
6. HSPU
7. Jefferson squat (135)
8. Pistols
9. Hollow rock
10. KBS (55)
11. Slam ball (20)
12. OHS (135)

Results: 170 for snatch. I was so much in my head due to recording each lift – arms this, hips that….I didn’t record any C&J and got 235 which is a 10 pound PR. I think I could have got more but I coached the 7:30am 12 Days WOD. Then I did the 12 Days WOD at 9am and my partner and I finished it in just under 50 minutes. I was drenched.
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12.19.14

Warmup
3 min on AD, knee circles, couch stretch and IT band stretching

Strength
Take 12 min to find tough back squat triple

WOD 1
5-4-3-2-1 of:
Power snatch (155)
Burpee box jump overs (24)

WOD 2
50 cal on AD
Rest 1 min
Max MU in 3 min
Rest 1 min
Max TGU in 3 min (55)
Rest 1 min
Max MU in 3 min
Rest 1 min
50 cal on AD

Results: 265 for BS (which is depressing because yesterday I did 265×6 on bench). OPT programmed 185 for the PS, but I can’t do that much. I wanted to use 165 but couldn’t get that this morning so I used 155 and completed in 5:10. 1st 50 cal took 2:07, 5 MU attempts, 9 TGU, 4 MU att, 2:01.
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12.18.14

Rest Day
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12.17.14

Hybrid of OPT and class work
Warmup
3 rounds, first with PVC then with 45# bar:
10 deadlift shrugs, 10 power clean and jerks, 10 close grip OHS (try to get your hands to touch)

Strength
5×3 snatch with 2 second pause at bottom – not TnG

WOD
5 RFT of:
20 wall ball
10 ring dip

OPT AMRAPs
AMRAP8 of 150m row and 5 power snatch (135)
And
AMRAP8 of 8 box jump (24), 5 HSPU, 5 C2B

Results: Snatch work was good – 95, 115, 135, 155, 165. Hit the 2 second pause on all but one of the snatches at 155 and one at 165. WOD time was 6:47. 1st AMRAP was 4+150m row+ 1 PS and 2nd AMRAP was 4+11 – wanted the second one mostly for skill work with the HSPU. I used 45# plates next to an admat to work on full range of motion.
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12.16.14

Warmup
Couch stretch, good mornings and multiple reps at lighter weight power cleans.

Strength
2.2.2 power clean cluster – rest 10 sec btwn cluster sets, rest 3 min between sets – repeat 3 times
Then
EMOM9: 1.1.1 split jerks @65%
Then
For time: 5 sets of 5 unbroken clean and jerk TnG @155

WOD
500m row @2k pace, 3 min rest x8

Results: Power cleans were 190, 200 and 205 with no fails. Completed EMOM. finished 5×5 in 3:03. My goal was 1:48 for row repeats and my scores were: 1:47.5, 1:46.3, 1:45.8, 1:47.5, 1:47.2, 1:46.4 and 1:42. Pulling 1:48 was not too challenging.
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12.15.14

Warmup
Crossover symmetry, bar only thrusters, some squats and a few scat pullups followed by pullups.

WOD
“Jackie”: row 1k, 50 thrusters (45), 30 pullups

Results: 8:03 – almost a 90 second PR…and thrusters still didnt feel great. My legs are still not 100% from Friday.
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12.14.14

Warmup
Crossover symmetry, light OHS with 15# bar, some squat snatch with 15# bar, then with 45, 95, 115 and finally 135 before starting WOD

Strength
Every 90 seconds perform 3 full snatch at 75% of 1RM – not TnG x8
Then
EMOM8: 3 front squat 20X0 @60% of 1RM
Then
EMOM6: 3 pullups + 3 C2B

WOD
8 sets of:
10 wall ball
10 situps (supposed to be 2 rope climbs, but I just wasnt going to do rope climbs because I didnt want to)
25 double unders
Rest 45 seconds

Results: I used 135 for snatch and 165 for front squats. I started the pullup/C2B stuff and abandoned when I thought I might rip. I went around 4pm today, which is way late for me, and just wasn’t going to do it. Was just happy I made it to the gym. For the 8 sets my times were: 1:10, 1:13, 1:08, 1:04, 1:05, 1:10, 1:05 and 1:07.
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12.13.14

Warmup
Not a lot, just some squats and couch stretch…and figuring out the best way to use bands for today’s squats.

Strength
3 back squat at about 60% of 1RM – with resistance (I used green bands tied to weights on the floor). Rest 45 seconds between efforts, for 10 sets
Then
Every 30 seconds 1 power clean + 1 split jerk @75% of 1RM for 10 min

WOD
Row 1k at 80%
Rest 1 min
In 12 minutes: 20 TGU (45), 50 wall ball and AMRAP muscle up
Rest 1 min
Row 1k at 80% (goal is same time as above)

Results: I used 165 for squats and 175 for the C&J. I rowed 3:35.3 and then my TGU ability has been brutal – was supposed to be 55# KB today, but went down to 45 and just suffered through it. Then WB sucked, too and I only had about 1 min to attempt a MU…which also went poorly. My heart wasn’t in this WOD and it showed. My next 1k was completed in 3:45.9…so at least my rows were a success.
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12.12.14

Trying to mix in a WOD with class at least once a week going forward to help with intensity. I do all these OPT WODs by myself and I think I lack in intensity at times. So today’s workout is a hybrid of OPT and our gyms WOD
Warmup
Crossover symmetry stuff, a few minutes on the AD, 5-1 inch worm pushups, a few burpees and about 50 DUs.

OPT AMRAPS
AMRAP6 of 30 DU, 5 burpees, 8 walking lunge
Rest a few minutes
AMRAP6 of 6 wall ball, 6 ring dip

Then with the class
10-1 of:
Thrusters (135)
Pullups

For fun
Found max thruster from the ground

Results: 5+26 on the 1st AMRAP and either 9 or 10 rounds on the 2nd. 9:39 for the thruster/pullup WOD. New PR thruster at 215.
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12.11.14

Supposed to be a rest day, but I decided to find my 1RM deadlift with both the 5am and 6am classes. Moved up slowly in weight and got 365 in both classes – a 10 pound PR.
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12.10.14

Warmup
Using a band for crossover symmetry-like work. Some leg curls/swings. Some dip practice. I am noticing that doing the crossover symmetry stuff first thing really loosens up my shoulders infinitely better than PVC pass throughs.

Strength
3 sets of 3.3.3 power clean clusters. Rest 10 seconds between cluster sets and 3 min between sets. Increase weight each set.
Then
EMOM8: 1.1.1 split jerks at 65% of 1RM
Then
EMOM8: 3 power clean immediately into split jerk, TnG @65% of 1RM

WOD 1
6 sets of 500m row at 2k pace. Rest 3min between efforts. All efforts should be same time.

Results: For the power cleans I started at 185 with the intention of small increases. 185 was completed, 190 went x3, x3, x2 and finished at 195 and went x3, x3, x1. I used 150 for split jerks and completed. I used 145 for PC/SJ and completed. Row times were: 1:44.7, 1:42.7, 1:45.0, 1:43.8, 1:42.9 and 1:43.2.
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12.9.14

Warmup
Using a band for crossover symmetry-like work. Trying to strengthen my shoulders. Then did some bar only OHS and sotts presses. Slowly moved up in weight for my snatch

Strength
Find a tough snatch single
Then
In 12 min find 3RM back squat

WOD 1
EMOM10: 4 burpee C2B (was supposed to be 3 burpee MU)

WOD 2
4 sets of 20 wall balls, AMRAP C2B, rest 3 min

Results: I got 175 for a snatch and missed 180 3 times (all 3 I had it above me in the squat and couldn’t stabilize). Pretty good for me in the morning. I only got 255×3 for the squat. I failed 265 as I only got it once and then rested for a solid 3 minutes and failed 275 altogether. I stopped moving up and trying with a few minutes left in the 12 minute window. Disappointing. Completed the EMOM. Went UB on all WB with times/reps of 1:10 x10, :59 x8, :55 x5, 1:03 x8.
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12.8.14

Rest day – I need it!
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12.7.14

Warmup
5 min on AD, some crossover symmetry like work and then some KBS and burpees

WOD

3 RFT of
25 KBS (70)
25 burpees

Results: 9:53. Felt awful after drinking too much beer last night.
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12.6.14

Warmup
Probably not enough…a few C&J…

Strength
Take 10min to find tough power clean and jerk single
Then
Every 45 seconds 3 back squat at 65% – speed focus

WOD
3 sets at 80, 90 and 100% effort
15 slam balls (20)
12 burpeees
10 C2B
8 box jump overs (24)
60 double unders
Rest 4 min

Results: 215 PC&J and used 165 for squats. Times on WOD were 3:56, 3:32 and 3:24. The first round the C2B hurt and the final round would have been a lot faster but I kept tripping on the DU.
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12.5.14

Warmup
Just did a few presses overhead and essentially used the 1st AMRAP as my warmup

WOD
AMRAP6: 5 PP (115), 25 DU, 10 situps
Rest 3 min
AMRAP6: 2 MU, 10 air squats, 5 burpees
Rest 3 min
AMRAP6: row 150m, 10 KBS (55)
Rest 3 min
AMRAP6: 10 back extension, 10 HR pushup, 5 BJ (24)
Rest 7 min
For time: 12-9-6-3 of 315# DL and hand-release pushups

Results: 5+30, 4+1 (MU attempts), 5+43m, 5+6 and 7:30. I added in the DL WOD which was the WOD at our gym today. It looked fun. It was hard. 315 felt really heavy after all those AMRAPs.
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12.4.14 – Part 2

Extra at 24 Hour:
Mobility (couch, spiderman lunges, hamstring work)
Tempo front squat: 3 sec down, 3 sec hold x3 sets: 3×185
Light good mornings: 3×10: 10×45, 65, 85
Bench press: 5×5: all 5@245
Seated DB press: 5×5: 4×5 @50, 65, 75, 85
50 weighted situps: 32 @30# before cramping!!
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12.4.14

Warmup
Light reps working towards the push press (4-5 in front and then 4-5 behind the neck), scap pullups, strict pullups and a few C2B pullups in between push press sets.

Strength
A1. 5 push press, rest 90 sec
A2. AMRAP C2B, rest 90 sec – x4

WOD
EMOM12: odd – 5 box jump (24) and 8 ring dips, even – 12 GHD situps

Extra
I got new Reebok weightlifting shoes yesterday so I skipped the TGU and rowing in favor of finding my 1RM OHS (as it had been a while).

Results: I went 185, 205, 210 and 215×3 on the PP and 10, 10, 9, 5 on the C2B (last set my hands slipped and I had to come off the bar). I completed the EMOM except the GHD I went 12, 12, 10, 12, 10 and 10 – all full range of motion which is good for me. Finally, I set a 20# PR on my OHS with 205. I attempted 210 and failed.
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12.3.14

Semi rest day. While coaching this morning I tried (half ass effort) to get to a max snatch and C&J. Still not 100% around my left psoas and possibly my groin.

Only got 155 for snatch, again, not a proper warmup and not proper effort put in.
For C&J I got to 220 and thought I would get 225, but didnt.
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12.2.14

Warmup
Just warming up my squat. It felt like a LONG time since I went heavy on back squats, so I looked it up. I found my 1RM FRONT squat on Nov 6th (about a month ago), then on Oct 7th I had to find 1RM FS again, otherwise I need to go back to Sept 1st when I did a 5×1 at tempo to the last time I went heavy on BS. Over 3 months without going heavy on back squat and it showed today.

Strength
3, 2, 1 back squat, rest 3 min between
Then
EMOM6: 2 power clean and jerk @75% + 20 double unders

WOD
1 min on AD @90%, 1 min rest x5
Then
30 min on AD at easy pace – every 5 min stop and hold 45 sec side plank on each side

Results: 265×3, 275×1 – failed rep 2 and failed at 285. Was a bad day squatting, but as I mentioned above it has been a while. I used 175 for the PC/J and completed the AD work.
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12.1.14

Rest Day.
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