9/30/14

30th
A. Segmented clean pull; 3x5 @90% of 1RM; Rest 2 minutes - focus on great positions, pause 1" off ground, below knee, mid thigh, then explode. Speed through the middle

235#

B. Hang clean pull x3 + Clean Pull x2 + Power Clean x1; Rest 2 minutes x4 sets - build per set

135#
185#
205#
215#

C. Pendlay Row; 6-8x4; Rest 90 seconds

205# - 8, 8, 7, 6

+
30 sets
30 seconds AD 90%
30 seconds rest
- All sets same pace

74, 74,  74,  74,  74,  74,  74,  74,  74,  74,  74,  74,  74,  74,  74,  74,  74,  74,  74,  74,  74,  74,  74,  74,  74,  74,  74,  74, 

9/29/14

29th
https://www.youtube.com/watch?v=yMnamNJZMBk - start doing this before every workout, let's see if that opens up that T-spine of yours a bit
+
A. Build to a tough single squat clean and triple split jerk - video heaviest

200#

B. FS @32x1; 4-6x4; Rest 3 minutes

200# - 6, 5, 5,

C. Split Jerk; 3x5 @ 80% of 1RM; Rest 2 minutes - speed under bar is the focus

220# - better this week.

+
21-15-9
DB Thruster 50#
+
5 rope climb per round

14:43

+
Zone 1 20 minutes - your pick

9/25/14

25th
A. Segmented Snatch Pull; 3x5 @ 90% of 1RM power snatch; Rest 2 minutes

165#

B. Snatch Pull cluster; 2.2.2; Rest 20 seconds/Rest 3:00 x3-4 sets

165#

C. Chainsaw row; 8-10x3 per side; rest 75 seconds between sides - http://www.catalystathletics.com/exercises/exercise.php?exerciseID=291

65# - 10

+
4 rounds for time:
10 gecko push ups - https://www.youtube.com/watch?v=NfPys6ABsFA - down and back is one
50 meter kb rack walk 2 pood per hand
20 renegade rows 35#

28:08

9/24/14

24th
A. EMOM; Squat snatch x2 starting at 70% of 1RM add 10# per minute until tough set, not failure

115#, 125#, 135#, 145#

B. BS @32x1; 3-4x5; Rest 2-3 minutes

2min rest
185# - 4
205# - 4, 4, 4, 4

C. EMOM 8 minutes; Heaving snatch balance x2 - you pick weight but challenge yourself.

115#

D1. 1-arm KB OHS @52x2; 8-10x3; Rest 45 seconds
D2. Rope Climb; 60 second AMRAP x3; Rest 90 seconds

35#KB - 5/5
3 rope climbs

+
6-8 sets for time:
DB Power Clean x2 + DB Thruster x5 - you pick weight
HR Push ups x10 - watch last weeks video and look at your butt and low back, see the arch? Think about tucking your pelvis under, and removing that arch.
5 HSPU
Rest 2-4 minutes

:54 2min rest
:54 2 min
:56 2 min
:58 3 min
:50 3 min
:53

9/23/14

23rd
A. Segmented clean pull; 3x5 @80% of 1RM; Rest 2 minutes - focus on great positions, pause 1" off ground, below knee, mid thigh, then explode. Speed through the middle

215#

B. Hang clean pull x3 + Clean Pull x1; Rest 2 minutes x4 sets - buil per set

135#
165#
205#
215#

C. Pendlay Row; 3-5x4; Rest 90 seconds

205# - 5, 5, 5, 4

+
24 sets
30 seconds AD 90%
30 seconds rest
- All sets same pace

75, 75, 75, 75,  75,  75,  75,  75,  75,  75,  75,  75,  75,  75,  75,  75,  75,  75,  75,  75,  75,  75,  75,  75,  

9/22/14

22nd
A. Build to a tough single squat clean and jerk - video heaviest

255# - better split. Think im lacking flexibility which puts my mid thorasic at a point of over extension and probably how I sprained my rib. Went a little lower today and felt more solid overhead 103 up form last week.

B. FS @21x1; 3-5x4; Rest 3 minutes

225# - 5, 5, 4, 4

C. Split Jerk; 3x5 @ 80% of 1RM; Rest 2 minutes - speed under bar is the focus

220# - felt good by about the 4th set. Back on my heels more chest tall, quick under the bar and deeper.

+
15-12-9
HSPU
Strict Pull up
+
1 rope climb per round

6:44

+
Zone 1 20 minutes - your pick

AD

9/18/14

18th
A. Segmented Snatch Pull; 3x5 @ 80% of 1RM power snatch; Rest 2 minutes

135#
B. Snatch deadlift cluster; 2.2.2; Rest 20 seconds/Rest 3:00 x3-4 sets

225# - Ouch....that was tough. Felt good though.
C. Chainsaw row; 4-6x5 per side; rest 75 seconds between sides - http://www.catalystathletics.com/exercises/exercise.php?exerciseID=291

65# - 6
+
4 rounds for time:
50 meter bear crawl
100 meter farmer walk 70# per hand
20 DB burpees with 25# per hand

23:01

9/17/14

17th
A. EMOM; Squat snatch x2 starting at 65% of 1RM add 10# per minute until tough set, not failure

110#
120#
130#
140#

B. 1 1/4 BS; 3-5x4; Rest 2-3 minutes

225# - 5
235# - 5
235# - 5
235# - 4

C. Snatch Balance x1 + Sotts Press x3; Rest 90 seconds x4 sets

45#
65#
75#

D1. 1-arm KB OHS @31x1; 6-8x3; Rest 45 seconds
D2. WTD Pull up @20x1; 3-5x3; Rest 90 seconds

35# KB - per/arm 6, 6, 6
35#KB - 5, 4, 4

+
5 sets for time:
DB HPC x1 + 5 DB Push Press - grinder effort, you pick weight
Ring push ups x15 - NO worming, if you worm or arch low back it is a no rep, be honest with yourself about the reps - video if you have questions or want me to coach you through it, be happy to!
5 wall walks
10 wall runs - https://www.youtube.com/watch?v=1okSA32sFWs on your final wall walk you may bust these out, 5 per arm, altnerate arms each rep
Rest 2-4 minutes

1:50
1:45
1:53
1:45
1:50

9/16/14

16th
A. Segmented clean pull; 3x5 @75% of 1RM; Rest 2 minutes - focus on great positions, pause 1" off ground, 6, below knee, mid thigh, then explode. Speed through the middle

200#

B. Clean deadlift x1 + Mid Hang clean Pull x1 + Clean shrug x3; Rest 2 minutes x3 sets - build per set

200#
215#
230#

C. Pendlay Row; 6-8x4; Rest 90 seconds

185# - 8
215# - 6
215# - 6

+
20 sets
30 seconds AD 90%
30 seconds rest

- All sets same pace

76, 76, 76, 76, 76, 76, 76, 76, 77, 76, 76, 76, 76, 76, 76, 

9/15/14

15th
A. Build to a tough single squat clean and jerk - video heaviest

245#

SC 265# (15# all time PR) but missed the Jerk - Have a lot of work to do on getting under the bar in the split. I actually switched legs today as I did not feel comfortable on my left leg. Not sure why. Right felt good, stronger, just no depth at all.

B. FS @21x1; 3-5x4; Rest 3 minutes

225# - 5, 4, 4, 

C. EMOM 20 minutes
Odd; HSPU x4-6
Even; Rope climb x2-3

2 CR + 6 KHSPU
+

Zone 1 20 minutes - your pick

9/3/14

3rd
A1. BS @3010; 1RM; Rest exactly 10 minutes

405#

A2. BS @3010; max reps @ 85% of A1 - tempo is very strict, once you deviate from tempo the set is over. Video for me

4 reps

B. KB Rack step up; 6-8/leg x4; Rest 90 seconds between legs

44#/h - 8, 8, 8, 8

C. 50 TGU for time 1.5 pood

13:29

+
2k row for time

DNF

9/2/14

2nd
A. Split Jerk; Build to a 1RM in 20 minutes or less

270# (15# PR from all time best 12/20/13) at 20min exactly. Think I have more here.

B. WTD Pull up; 1RM

(BW 177#) + 100# = 277#

C. 100 push ups for time

3:58

+
4 sets
30 double unders
200 meter sprint
Rest 4:00
- Log time per set
- Much better last week

1:23
1:23
1:24
1:19 - DU unbroken

Rest 12 minutes

4 sets
10 kb swings 1.5 pood
10 burpees
100 meter sprint
Rest 3:00
- Log time per set

1:27
1;28
1:23
1:28

9/1/14

1st
AM:
45-60 minutes RTW

PM:
A. 1 1/4 FS; 3-5x5; Rest 4 minutes - http://www.catalystathletics.com/exercises/exercise.php?exerciseID=168

135# - 5
205# - 5
205# - 5
205# - 5
205# - 5

B. Front Rack barbell walking lunges; 20 steps x4; Rest 2 minutes

115# - 20

C. Side Plank clamshells; 30 per side x4; Rest as needed

+
800 meter run for time

2:59.21

- On saturday we'll ask our athletes to post their scores to this, please go to www.optexperience.com/blog on saturday to post your score and let them know who is your coach