Saturday, November 26th & Monday, November 28th, 2011

Saturday's Training:
A. Front Squat @85% 1RM; 4-5; rest 3 minutes x4
B. BB Reverse Lunge in front rack from 6" Step; 5-7; rest 1 minute between legs x4
+
5 Minute AMRAP:
Row 150m
5 Burpee Pull Ups
5 Box Jumps - 27"

***Rest 3 minutes***

5 Minute AMRAP:
AirDyne for 15 calories
5 Burpee Pull Ups
5 Box Jumps - 27"

***Rest 3 minutes***

5 Minute AMRAP:
Run 200m
5 Burpee Pull Ups
5 Box Jumps - 27"

RESULTS:
A. Used 245# all sets - x5,4,4,4
B. 95# x7, 115 x7, 125 x7, 130 x7
+
AMRAP #1: 3 Rounds + 150m Row + 1 Burpee Pull Up
AMRAP #2: 3 Rounds
AMRAP #3: 3 Rounds

Monday's Training:
A. OHS - 5,3,1; rest 3 minutes
B. Squat Snatch Tech Work - 7 minutes
C. DB Walking Lunge - 12-16 steps; rest 90 seconds x4
D. GH Raise vs. Blue Band; 12 reps; rest 45 seconds x4

RESULTS:
A. 185#, 195, 200 (x2)
B. Worked up to 165#
C. 55#/Hand x16 steps on first two sets, 70#/Hand x12 last two sets
D. Completed

Catchin up Turtleman style....

Thursday, November 17th
A. Snatch Grip DL from 4" Block w/straps; 2-3; rest 3 minutes x4
B1. 1 Heavy Power Snatch; No Rest
B2. Good Mornings @32X2; 4-6; rest 3 minutes x5
C. Side Bridge - 45 seconds; rest 15 seconds x4

RESULTS:
A. 260# x3, 275# x3, 285# x3, 300# x3
B1. 155#, 165, 165, 170, 170
B2. 95# all sets (x6/set)
C. Complete

Friday, November 18th
A. Press @32X2; 5-7 reps; rest 3 minutes x4
B. Strict Chin Ups - Pronated grip @22X2; 7-9; rest 2 minutes x3
+
For Time - 10 Rounds:
--3 HSPU - hands on floor
--3 Muscle Ups

RESULTS:
A. 120# x7, 125 x6, 130 x5, 135 x5
B. 9,8,7
+
5:30

Monday, November 21
AirDyne M.A.P. Session:
30 seconds @85%
30 seconds @50%  x30 sets

RESULTS:
410 Cals

Tuesday, November 22
A. Push Press @32X2; 2-3; rest 3 minutes x5
B1. Ring HSPU (AMRAP -2); No Rest
B2. FLR on Rings for max hold; rest 3 minutes x3
C. Back Extensions w/10 second pause at top; 8-10; rest 90 seconds x3

RESULTS:
A. 165# x3, 170 x3, 175 x3, 185 x3, 190 x3
B1. 8,8,8
B2. 1:12, 1:04, 1:01
C. 9,8,7

Wednesday, November 23
A. DL w/fat grips @31X2; 5-7; rest 3 minutes x3
B. Build quickly w/no grips to a heavy 3 DL
C. Power Clean Singles x5; rest as needed between sets
D. GHD Sit Ups x50 in as few sets as possible

RESULTS:
A. 185# x5 (all 3 sets)
B. 415#
C. 205#, 215, 220, 225, 230
D. Completed in 1 Unbroken set in 1:40

Catching Up....

Results from Saturday's OPT Construction Series Competition

Event 1:  1RM Back Squat - 340#
Event 2:  Standing Triple Jump (take best of three attempts) - 25'9"
Event 3:  Row 2500m for time:  9:26
Event 4:  10 Rounds for Time:  10 Burpees, 10 COVP Pull Ups:  8:33

Tuesday, November 15th:
A. Back Squat @85% 1RM; 4 reps; rest 3 minutes x4
B. DB Alternating Forward Lunge to 6" Step; 10-12; rest 90 seconds x3
+
10 Min -controlled and breathing constantly (75%):
--15 cals AirDyne
--5 DB Snatch - right arm w/35#
--5 DB Snatch - left arm w/35#
--30 DU UB
--10 Bpx Jumps w/step down - 24#

RESULTS:
A. Used 290# all sets
B. Used 65#/Hand all sets - completed 12 reps each set
+
Finished 3 rounds + all the way thru 4th round to 3 Box Jumps

Monday, November 7th - Wednesday, November 9th, 2011

Monday's Training
A. Deadlift Cluster - 1.1.1.1.1; rest 3 minutes x5
B. Clean Pulls; 10 heavy singles; rest as needed
C. Power Clean Technique Work - 10 minutes
D. KBS - 2pood; 16 reps; rest 1 minute x3

RESULTS:
A. 355#, 360# (x4)
B. Used 275#
C. Worked up to 225#
D. Complete

Tuesday's Training
A. Split Jerk Tech Work - 7 minutes
B. Press @32X2; 3-5 reps; rest 3 minutes x4
C. DB Ext Rotations @3010; 8/arm; rest 1 minute between arms x2
+
On a 3 minute timer:
20 seconds AirDyne sprint
10 Push Press @125#
20 seconds AirDyne sprint
--Rest Remaining time x4 sets--

RESULTS:
A. Worked up to 205#
B. 135# x5, 140# x4, 145# x3, 150# x3
C. Used 20# DB all sets
+
Times/set:
1. 1:10
2. 1:12
3. 1:11
4. 1:10

Wednesday's Training
A. Back Squat @32X2; 3-5 reps; rest 3 minutes x3
B. Barbell Split Squat @32X2; 4-6 reps; rest 1 minute between legs x3
C. GH Raises vs. Blue Band; 10-12 reps; rest 1 minute x3

RESULTS:
A. 245# x5, 255# x3, 260# x3
B. 110# x5/leg, 110 x4/leg, 110 x4/leg
C. 12,12,10

Tuesday, November 1st, Thursday, November 3rd & Friday, November 4th, 2011

Tuesday's Training:
A. Hang Power Clean from Knee; 6 sets of 2; rest 3 minutes between sets
B. Hang Power Snatch from Knee; 6 sets of 2; rest 3 minutes between sets
C. KBS - 2pood; 15 reps; rest 1 minute x3
D. TGU - 1 heavy rep on the minute for 8 minutes

RESULTS:
A. 175#,185,190,195,205,210
B. 115#,125,135,140,140,150
C. Completed Unbroken
D. 2 pood used

Thursday's Training:
A. Push Press @32X1; 4-6 reps; rest 3 minutes x5
B. 1-Arm DB Row @31X2; 4-6 reps; rest 1 minute between arms x3
+
4 sets @85%:
Run 200m
1 Rope Ascent - NO Legs
3 Heavy Push Jerks
--Rest 5 minutes between sets--

RESULTS:
A. 135# x6,145 x6, 150 x6, 155 x5, 165 x4
B. 55# x6, 70 x6, 80 x6
+
***(Used 205# all sets of Push Jerks)***
1. 1:15
2. 1:18
3. 1:20
4. 1:20

Friday's Training
A. Front Squat @32X2; 3-5 reps; rest 3 minutes x3
B. DB Walking Lunge - 16 total steps; rest 45 seconds x4
C. GH Raise vs. Blue Band; 12-15 reps; rest 90 seconds x3

RESULTS:
A. 210# x5, 220 x4, 230 x3
B. 45#/Hand first 2 sets, 55#/Hand last 2 sets
C. 15,12,12