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

8/28/14

28th
A. CGBP; Build to a tough double

245#

B. DB 3 point row @20x1; 6-8/arm x2; Rest 2 minutes

75# DB - 8, 7

+
Row 500 meters
Rest 8 minutes
x2 sets
- Log time per set

Terminated row as I had a pain in my upper right scap after the 3 pt rows.

8/27/14

27th
A. BS; Build to a tough double

370# x 2

400# 1RM PR - Felt good and went for it!!

B. KB Rack Reverse Lunge @3120; 6-8/leg x2; Rest 90 seconds between legs - if squatting on left leg, use right arm, if squatting on right leg, use left arm.

53# - 8, 8

C. TGU; 2-4/arm x3; Rest 60 seconds between arms

53# - 4, 4, 4

+
5k row for time

20:26

8/26/14

26th
A. Strict Press; 3RM

145#
B. WTD Pull up; 5RM

44#
B. DB Seated external rotation @3010; 8RM per arm

20# DB
+
4 sets
10 no push up burpees
150 meter sprint
Rest 3:00
- Log time per set
- Much better last week

45.44
46.43
46.37
46.22

Rest 12 minutes

4 sets
15 hang power cleans 95# and push press
100 meter row
Rest 3:00
- Log time per set

1:14
1:14
1:11
1:11