Jason Benade OPT Training

Thursday, October 30, 2014

10/30/14

30th
5 sets
500 meter row
10 wallballs 20# 10' target
10 alternating pistols
10 HSPU
10 PS 95#
Rest 5 minutes
- record time per set, change the order of exercises EVERY set and record the order

500 meter row
10 wallballs 20# 10' target
10 alternating pistols
10 HSPU
10 PS 95#

4:58

10 wallballs 20# 10' target
10 alternating pistols
10 HSPU
10 PS 95#
500 meter row

4:43

10 alternating pistols
10 HSPU
10 PS 95#
500 meter row
10 wallballs 20# 10' target

4:46

10 HSPU
10 PS 95#
500 meter row
10 wallballs 20# 10' target
10 alternating pistols

4:42

10 PS 95#
500 meter row
10 wallballs 20# 10' target
10 alternating pistols
10 HSPU

4:28

Wednesday, October 29, 2014

10/29/14

29th
A. Squat Snatch 1RM

200# Fuck Yeah!!!!!!!!!!!!!! Life goal #1 SS achieved 225# here I come.

+
For time:
squat snatch x20 reps @77% of 1RM

155#
14:36 Wow that was tough missed like 5.

Tuesday, October 28, 2014

10/28/14

28th
A. EMOM 8 minutes; PC TnG x3 @60% of 1RM

150#

B. CGBP cluster; 5.3.1; Rest 20 seconds/ Rest 3:00 x3-4 sets

185# - Tough - 4 sets

C. DB 3 point row @20x1; 6-8/arm x4; Rest 90 seconds after both arms

50 - 8
60 - 8
70 - 8, 8

D. DB Powell Raise @3010; 6-8/arm x4; Rest 90 seconds

10 - 8
15 - 8, 8, 8

+
5 sets
60 seconds kb swings 2 pood
60 seconds HR push ups
60 seconds ring rows
3:00 rest
- all sets same reps

12+20+15
12+20+15
12+20+15
12+20+15
12+20+15

Monday, October 27, 2014

10/27/14

27th
A. FS @30x1; 3-4x5; Rest 3 minutes

225# - 4, 4, 4
245# - 4, 4

B. EMOM 5 minutes; Thruster x3 @135#

C. WTD Pull up @20x1; 2-3x4; Rest 90 seconds

35# - 3, 3, 3, 3

D. DB seated external rotations @3010; 6-8x4; Rest as needed

20# - 8, 8, 8, 8

+
EMOM 20 minutes
odd; wallballs 20# 10' target x10 reps
even; 100 meter row