Saturday May 24 (Week 20)

OPT Being After Golf School

A. emom – FS @20X1 x 2-3 60-65% of 1rm – 8mins speed focus All sets at 185 Really worked on technique
B. emom – 12mins
odd – 10 wall balls 20/14# 10/9′ target
even – 10 T2B Done / Easy
C. SC TnG build to a tough double in 10mins Worked up to 225
+
12, 9, 6, 3 for time
OHS 115/75#
burpee over the bar
8:32

Worked out at life time. It was fun. Pretty tired for some reason. Murph is tomorrow. Get excited. 

Thursday May 22 (Week 20)

Fit Club

A. push press x 1/split jerk x 1; build this complex to a max in 10mins Built up to 195 
B. emom – 12mins
odd – DB push press @10X2 tough x 4-5 60
even – MU + 5 ring dips
Work on Handstand Pushups on rings Got one... So did Thomas. Video video evidence to the right!

SCHOOL

Afternoon

C. Pendlay row @20X1; 6-8×4; rest 2mins

4 sets tough effort
8 thrusters tough build per set
6 burpees AFAP
20 Seconds all out row
rest 4-6mins

Wednesday May 21 (Week 20)

OPT Being FIT CLUB

A. snatch from high blocks build to tough single in 10mins
B. emom – snatch pull x 1/hang power snatch x 1/OHS x 1 – 8mins moderate perfect form
+
50 TGU 1.5/1pd alt hands per rep 17:38 (wow...)

Today was fine. Got a nice little shoot around before the workout to get warmed up... A and B were fine. Just worked on technique a little bit. Part C was a toughie... felt like giving up a little bit. Thomas was introduced to the Turkish Get Up for the first time today. He doesn't like them... neither does Taegan... No one likes them. 

Tuesday May 20 (Week 20)

OPT Being 

A. back squat @30X1; 2-3×5; rest 3mins Worked from 275 to 285 

B. wtd chin up cluster 5. 4. 3. 2. 1; rest 20sec btw reps/rest 3mins x 2 35 
B. close grip bench press @30X1; build to a max Worked up to 255
+
5, 4, 3, 2, 1 for time 80-90% effort
wall walk
SC 225
Towel Pull ups (20, 16, 12, 8, 4) We did it... it took 20ish minutes... but we did it. 

Towel pull ups are stupid... we need a rope. Thomas and I finished part C... It was very difficult. Breathing wise it was fine. Just very heavy... Lets get a rope for the summer! 

Saturday May 17 (Week 19)

OPT Being (Saturday Morning)

Sunday Morning
A. EMOM - HSC TnG x 3-4 60-65% of 1rm – 6mins 165
B. EMOM - 12 mins
odd – PC TnG x 4-5 moderate weight you pick 165
even – 1 MU + 5-7 ring dips
+
12, 9, 6, 3 for time
HSPU
PC 185/110# 8:58
Good way to start a Saturday. 

Sunday

12min 85% effort 
10 GED Situps 
20 DU 
10 KB swings (55) 6+30

rest 4mins 

12min 85% effort 
Row 200m 
6 HSPU @ D of 6 Inches 5 plus some rowing 

rest 4mins 

12min 85% effort 
2-3 unbroken MU 
10 walk lunges 
Row 200m 5+50m row

Not too tough today. Went at about 80-85 percent. Might be one of the last times working out at  lifetime. I will miss the meat-heads... 

Thursday May 15 (Week 19)

OPT Being 

A. split jerk from blocks build to a tough single in 10mins Worked up to 245 
B. push press x 1/SJ x 2; rest 90sec build per set x 6 Worked up to 205
C. emom – 10 burpees – 7mins Done
+
4sets tough effort
5 clean and jerk TnG fast tough good form
7 no push up burpee box jump 20″ AFAP Only got through 2 sets. Ran out of gas... Should probably start eating though out the day. 
rest 4-6mins

Tuesday May 13 (Week 19)

Yes... He's trying

FIT CLUB AM: 

20:00 Running Clock 

5 Wall walks every 2 minutes 

Bike the rest of the time Did 5 wall walks for the first 10 minutes then 3 wall walks for the second... it was very hot (literally) 

OPT BEING: 

A. snatch grip deadlift build to a tough concentric only in 8mins Built up to 325 (Worked on getting hips nice and low
B. emom – until max on PS Got to 185 (Shoulders were tired). Built from 115
odd – HPS x 1 start at 60% of 1rm add 10# every other min until max
even – 8 burpees AFAP
+
for time
Run 400m
10 TGU 1.5/1.25pd
10 burpee MU
10 box jump on and over 36/30″
10 thrusters 155/105# 11:15ish 

Well... Lots of meat heads in the gym today. I had to do the burpee muscle ups on in the rack instead of with the rings... it was annoying. D bags all over the place... but I did pretty good considering the workout we did this morning was pretty shoulder heavy.