Tuesday, January 24th - Monday, January 30th, 2012

Tuesday's Training:
5 sets, each at Games Pace:
  40 Double Unders
  20 Hand Release Push Ups
  10 KBS - 2pood
**Rest 3 minutes between sets**

RESULTS:
1. 1:05
2. 1:10
3. 1:30**
4. 1:12
5. 1:30**

**Lots of trip ups on D/U

Wednesday's Training:
A. Back Squat x3; rest 1 minute x5
+
21-15-9:
Push Press @115# from floor
Bar-Facing Burpees

RESULTS:
A. 265# all sets
+
5:46

Thursday's Training:
A. Hang Power Clean x2, Hang Squat Clean  x1; rest 2 minutes x5
B1. Clean Pulls @115% of 1RM; 1.1.1.1.1; rest 20 seconds
B2. High Box Jumps w/step down; 1.1.1.1.1; rest 2 minutes x5
+
Run 800m at 85%; rest 8 minutes x2

RESULTS:
A. 195# x2 sets, 190#, 185# x2 sets
B1. 275# all sets
B2. 31" - 35" - 39" - 45" - 47"
+
Completed

Saturday's Training:
3 sets at comfortable pace:
  10 Goblet Squats - 1.5pood
  10 TGU - 1.5pood
  10 GHD Sit Ups
+
5 Rounds for Time:
5 SDLHP @115#
5 Clean & Jerks @135#
5 Power Snatches @135#

RESULTS:
5 Rounds For Time:  15:14

Monday's Training:
3 sets at High Effort:
  Power Snatch Touch n Go x3 @115#; no rest
  Box Jump - 27"; no rest
  AirDyne - 20 seconds
**Rest 90 seconds active rest**
+
3 sets at moderate effort:
  OHS x5 @135#
  KBS x10 - 2pood
  Run 100m
**Rest Walk 90 seconds**

RESULTS:
Both Triplets completed as prescribed

  

Thursday, January, 19th - Sunday, Jan 22nd

Thursday's Training:
3 Rounds For Time:
  DL @275# x5
  40m Run
  14 Pistols Alternating Legs
  30 Double Unders

RESULTS:  5:24

Friday's Training:
A. Push Press on the minute starting at 135#, add 10# every Minute
B. Front Squat on the minute starting at 185#, add 10# every Minute
C. Muscle Ups - 8 every minute as long as possible
D. Toes to Bar- 20 every minute as long as possible

RESULTS:
A. Up to 245# (f)
B. Up to 305#
C. Completed 3 full rounds + 5 MU into 4th round
D. Completed 2 rounds + 12 into 3rd round

Saturday's Training:
20 Minute low power row

RESULTS:  Completed

Sunday's Training:
A. DL - Touch n Go @265#; 8-10; rest 2 min x4
B. Weighted chin ups - 2,1,2,1; rest 2 min between sets
C. Legless Rope Climbs x3 - Touch n Go at the bottom; rest 1 minute x4

RESULTS:
A. 10,10,10
B. 105# x2, 120# x1, 105# x2, 125# x1
C. First 2 rounds completed as prescribed
    3rd set - 2 legless, 1 w/legs
    4th set - 1 legless, 2 w/legs

OPT Construction Series #3 Competition

Do the following events, every hour on the hour: 

EVENT 1: 
5,4,3,2,1 of:
  Clean & Jerk @205#
  Muscle Ups

RESULTS:
7:11

EVENT 2:
Row 2k and complete as many double unders as possible with remaining time in 10 minutes:

RESULTS:
Time - 7:39
D/U - 97

EVENT 3:
15,12,9 of:
R KB Snatch - 2pood
L KB Snatch - 2pood
Burpees

RESULTS: 
7:16

EVENT 4:
AMRAP 12 minutes:
  10 Wall Balls
  5 Toes to Bar

RESULTS:
16 Rounds + 1 Wall Ball = 241 TOTAL REPS

Felt solid today...see u in a few days...Thanks Coach, sorry you couldn't be there

Friday, January 6th - Wednesday, January 11th, 2012

Friday's Training:
A. Snatch Grip DL w/above knee + 1 squat snatch; rest as needed x10 singles
B. Snatch Balance x1 + OHS x2; rest as needed x3
C. Front Squat x2; rest 2 minutes x3
D. Back Squat - AMRAP 1 set @90% of 1RM Front Squat

RESULTS:
A. 135#, 140, 145, 150, 155, 160, 165, 170, 175, 180
B. 165#, 175, 175
C. 265#, 275, 285
D. 270# used x7 reps

Saturday's Training:
A1. Bench Press x2-3; rest 2 minutes x3
A2. Weighted Chin Ups x2-3; rest 2 minutes x3
B. On the minute for 6 minutes, do 12 burpees

RESULTS:
A1. 235# x3, 245 x3, 255 x2
A2. 105# x3, 105 x2, 105 x2
B. COMPLETED

Sunday's Training:
AirDyne for 20 minutes @Z1 + Leg Recovery

RESULTS:
Completed

Tuesday's Training:
For 60 minutes, play with the following at an easy pace:
  TGU
  Toes to Bar
  Wall Balls
  Double Unders
  Lunges
  GHD Sit Ups

RESULTS:
COMPLETED

Wednesday's Training:
A. Power Clean - 3,3,2,2; rest 2 minutes
B. COVP Pull Ups x25 reps; rest 2 minutes x3
C. Seated on floor DB Press; 8-10; rest 2 minutes x3
D. Side Bridge - 45 seconds; rest 10 seconds x3/side

RESULTS:
A. 210# (x3), 215 (x3), 225 (x2), 230 (x2)
B. Unbroken
C. 35#/hand x10, 45#/hand x8, 45#/hand x8
D. Completed

Thursday/Friday:  REST/MOBILITY DAYS

Looking forward to 3rd OPT Construction Series Comp Tomorrow.....

Tuesday, January 3rd - Thursday, Jan. 5th, 2011

Tuesday's Training:
A. Back Squat - 6,4,2,6; rest 2:30 between sets
+
AirDyne Sprints @100% - 25 seconds; rest 1:45 x3
**Rest 7 minutes**
AirDyne Sprints @100% - 20 seconds; rest 1:45 x3

RESULTS:
A. 255#, 285, 305, 260
+
cals/25 seconds - 18,16,19
cals/20 seconds - 16,14,13

Wednesday - Off

Thursday's Training:
"HELEN:"
  400m Run
  21 KBS - 1.5pd
  12 Pull Ups

RESULTS:  7:40

Wednesday, December 28th - Monday, January 2nd, 2012

Wednesday's Training:
A. Deadlift - Touch n Go @255# x8-10; rest 2:30 x4
B1. Weighted Chin Ups - 2,2,2,2; rest 90 seconds
B2. Push Press - 2,2,2,2; rest 90 seconds
C. GH Raises vs. 2 red bands; 12-15; rest 1 minute x3

RESULTS:
A.10,10,10
B1. 88#, 98, 103, 103 (weights attached in KB)
B2. 205#, 210, 215, 220
C. 15,15,12

Thursday's Training:
A. Front Squat - 6,4,2,6; rest 2:30
B1. 20 second Prowler Push - Heavy; no rest
B2. 30 seconds Double Unders; rest 4 minutes x5
C. AirDyne - 5 minutes @Z1

RESULTS:
A. 225# x6, 250# x4, 285# x2, 230# x6
B1. 315#, 335, 350, 375, 385 (Weights used on prowler)
B2. Completed - most sets UB
C. Completed

Friday's Training:
A. Power Clean x3; rest 2:30 x4
B. COVP Pull Ups x21; rest 2 minutes x3
C. 50 HSPU for time
D. Side Bridge - 30 seconds; rest 10 seconds x4/side

RESULTS:
A. 195#, 205, 210, 210
B. All Unbroken
C. 2:56 (1:34 PR)
D. Completed

Saturday/Sunday:  REST DAYS

Monday's Training
4 sets @high effort:
  45 seconds DL @185#
  45 seconds wall balls
  45 seconds Toes to Bar
  400m Run
**Rest 8 minutes between sets**

RESULTS:  Completed, 8 minutes rest almost wasnt enough...trying to run after that triplet was extremely brutal!