OPT Training - Phase 5, Day 8

A. Clean Pulls to Navel @ 13x0 3,3,3,3,3,3,3
190, 200, 210, 220, 230, 235, 240

B. Push Press 12x1 3,3,2,2,1,1
160/ 165 / 175 x 2 / 180 x 2 / 185 x 1 (half drop under the bar) / Fail on attempt @190

C. BB Cuban Press @ 2020 10-15 x 3

70 x 10 / 80 x 9 / 80 x 10

OPT Training - Phase 5, Day 7

A. Back Squat Ladder 1-5 AMRAP in 10 min @ 185#
4 rounds + 1,2,3

B. DB Split Squat @ 3131 10-12/leg x 3 Rest 1 min BT legs
75 x 10 / 80 x 9 / 80 x 9

C. 75 K2E For time: 3:50

OPT Training - Phase 5, Day 6

3 sets
21 Deadlift unbroken @ 135#
Bke Sprint 1 min @ 95% effort
Rest 90

+

3 sets
21 DB Swings @ 55#
Bke Sprint 1 min@ 95% effort
Rest 90

+

Tabata Pushups


(97)



Deadlifts super strong, DB Swings slow, but felt very very strong. All unbroken.

OPT Training - Phase 5, Day 5

AM
Light and easy walk 60 min

Noon
A1 Bench Press @ 30x0 3,3,2,2,2,1,1,1,1,1 Rest 2 min b/t sets
135 x 3 / 185 x 3 / 195 x 2 / 205 x 2 / 210 x 2 / 220 x 1 / 230 x 0 / 230 x 1 / 235 x 1 / 240 x 0.5

A2 AMRAP Strict Chin Ups (Supinated) @ 2010 10 Sets Rest 2 min b/t sets
14 / 15 / 12 / 11 / 10 / 12 / 13 / 10 / 9 / 8


PM
7 Sets:
15 DB Thrusters @ 30#/hand
15 DB Hang Squat cleans
15 burpees
25 DU's
Rest 2 min



Cleans killed me, burpees were the best out of all of it. Pretty gasssed by the end of round 2.

OPT Training - Phase 5, Day 4

AM Rowing Sprints

20 seconds @110% 2:40 Rest x 12 10 min rest between sets 6 & 7

Distance Average Watts
110m
113m 505
115m 532
112m 492
115m 532
113m 505


110m 466
111 479
113 505
108 441
112 492
111 479


PM
AMRAP in 20 Min:
5 dips @ 25#
5 R Arm DB Power Snatch
5 L Arm DB Power Snatch
5 L-Pullups - Slight bent knee (same/round)


exactly 11 rounds

OPT Training - Phase 5, Day 3

A. Clean Pull 3,3,3,3,3 Rest 2 min BT
185 x 3 / 195 x 3 / 205 x 3 / 220 x 3 / 230 x 3

(Feeling super strong on these, will be going up higher for next week - watching the back rounding, keeing lumbar curved properly

B. Push Press 3,3,3,3,3 Rest 2 min
135 x 3 / 155 x 3 / 165 x 3 / 175 x 2 (Almost push jerk) / 170 x 3

C. Cuban Press 10 - 15 x 3 Rest 1 min
65 x 13 / 75 x 10 / 75 x 12

OPT Training - Phase 5, Day 2

A. 10 min 1-5 Backsquat ladder @ 185#

4 full + 4

B. DB Split Squat @ 3131 10-12/ leg 1 min bt legs
70 x 10 / 75 x 10 / 75 x 11

C. 75 K2E for Time:
4:04

OPT Training - Phase 5, Day 1

A. 5 Sets:
- Deadlift - 185 x 10 unbroken
- Row Sprint 200m @ 95%
- Rest 2 minutes

Rowing Times
36.6 / 38.8 / 39.6 / 41.1 / 41.2 (trying to keep them all at 36.6, my base)

B. AMRAP KB Swings in 5 min with 55# DB

76

Rest 10 minutes

C. Dips - As many sets of 3 as possible of strict dips in 10 minutes
45 sets

OPT Training - Phase 4, Day 8

A. Snatch Grip Deadlift with Straps @ 51x1 5-7 x 5 Rest 3

225 x 7 / 235 x 7 / 245 x 7 / 250 x 6 / 255 x 5

B. DB Back Extensions @ 4022 8 - 12 x 3 Rest 2
50 x 9 / 50 x 10 / 50 x 10


C. Toes 2 Bar 15 Unbroken x 4 Rest 1

15 / 15 / 15 / 15

OPT Training - Phase 4, Day 7

A1. Press/Push-Press/Push Jerk 1.3.5 x 5 Rest 2
135 / 140 / 145 / 150 / 155


A2. Stict C2B Chinups + 30# @ 20x0 (Supinated)
4 / 6 / 6 / 7 /8

B1. HSPU @ 20x1 AMRAP x 3 Rest 1
6 / 10 / 4

B2 C2B Chinups 25 unbroken x 3 Rest 1 min
25 / 25 / 25

OPT Training - Phase 4, Day 6

A1. Back Squat @ 30x0 3-4 x 3 Rest 20
245 x 4 / 250 x 4 / 240 x 3
A2. Back Squat @ 20x0 4-6 x 3 Rest 20 sec
205 x 6 / 215 x 6 / 220 x 5

A3. Back Squat @ 10x0 8-12 x 3 Rest 5 min
185 x 10 / 195 x 9 / 200 x 8

B. DB Split Squat @ 3131 8-10/ leg Rest 45 B/t
70 x 8 / 70 x 8 / 70 x 8

OPT Training - Phase 4, Day 5

AM
30 seconds @ 90% Tension/ Speed
30 seconds @ 50% effort, no tension
5x5 4 min between each

PM
A1. Close Grip Bench Press @ 30x0 2.2.2 x 5 Rest 2min
190. 185. 180 / 200.195.190/ 205.185.175/ 210.185.175 / 210.190.180

A2. Pronated Pullups + 30# @1010 AMRAP x 5 Rest 2 min
(Chest to Bar)
5 / 7 / 8 / 6 / 6

Supraspinatus giving me problems with my shoulder so stopped here.

OPT Training - Phase 4, Day 4

A. Snatch Grip Deadlift with Straps @ 51x1 5-7 x 5 Rest 3
155 x 7 / 175 x 7 / 205 x 7 / 230 x 7 / 245 x 6

B. DB Back Extensions @ 4022 8 - 12 x 3 Rest 2
45 x 10 / 45 x 10/ 45 x 10

C. Toes 2 Bar 15 Unbroken x 4 Rest 1
15 / 15 / 15 / 15

OPT Training - Phase 4, Day 3

A1. Press/Push-Press/Push Jerk 1.3.5 x 5 Rest 2
130 / 140 / 145 / 150 / 155 (easy)

A2. Stict C2B Chinups + 25# @ 20x0
6 / 6/ 5 / 6 / 5

B1. HSPU @ 20x1 AMRAP x 3 Rest 1
9 / 7 / 8

B2 C2B Chinups 20 unbroken x 3 Rest 1 min
14.6 / 10.6.4 / 12.5.3

OPT Training - Phase 4, Day 2

A1. Back Squat @ 30x0 4-6 x 3 Rest 20
225 x 6 / 235 x 4 / 225 x 4

A2. Back Squat @ 20x0 6-8 x 3 Rest 20 sec
205 x 7 / 195 x 6 / 185 x 7

A3. Back Squat @ 10x0 12-15 x 3 Rest 5 min
185 x 12 / 175 x 12 / 165 x 12

B. DB Split Squat @ 3131 8-10/ leg Rest 45 B/t
65 x 8 / 60 x 8 / 60 x 8

OPT Training - Phase 4, Day 1

A1. Close Grip Bench Press 30x0 2.2.2 x 5 Rest 2 min
195.175.170/ 200.185.175/ 205.195.190/ 210x2.200x1 / 205. 190. 180

A2. Supinated + 30lbs AMRAP x 5 Rest 2 min
7 / 9 / 10 / 10 11

B1. Dips + 30lbs 20 reps/set x 3 Rest 1 min
20 / 20 / 20
B2. Deadhang Chin Ups (Pronated) 21x1 AMRAP x 3
9/ 10 / 10.5

OPT Training - Phase 3, Day 7

A. Mixed Grip Chin Ups @ 30x0 3,2,1,3,2,1
55 x 3 / 65 x 2 / 75 x 1 / 65 x 3 / 80 x 2 / 85 x 1

B1. Wide Grip Chin ups @1010 AMRAP Rest 10 sec
13 / 10 / 10

B2. Front Squat 115# AMRAP in 30 seconds
14 / 14 / 14

C1. Back extensions 25 x 3

C2. K2E 15 unbroken x 3

OPT Training - Phase 3, Day 6

A. Speed Deadlift, Clean Grip @12x1
210/ 210/ 210/ 210/ 210/ 210/ 210/ 210

B1. DB Slow Step Up @ 3131
65 x 12 / 70 x 12 / 75 x 6 (bending over way too much) / 70 x 12

B2. Dips @ 50x1 8,6,4,2
75 x 8 / 80 x 6/ 85 x 4 / 95 x 2

C. DB Ext. Rot @ 3010 6-8 x 3 Rest 30
30 x 8 / 30 x 6 / 30 x 6

OPT Training - Phase 3, Day 5

A. Front Squat @ 5ox1 10, 5, 3, 10, 5, 3 Rest 3 minutes
165 x 10/ 185 x 5 / 195 x 3 / 185 x 10 / 195 x 5 / 220 x 1

B1. DB Seated Arnold Press @ 2020 8 -12 x 3 Rest 90
50Each x 8 / 50 x 10 / 55 x 9

B2. Seated Low Row @ 4011 12, 10 , 8 Rest 90
170 x 12 / 180 x 10 / 190 x 8

C1. DB Powell Raises @ 3010 8 - 10 x 3 Rest 45
30 x 8 / 30 x 9 / 30 x 10

C2. DB Bck Extensions @ 4022 10 - 12 x 3 Rest 45
40 x 10 / 40 x 12 / 45 x 12

OPT Training - Phase 3, Day 4

A. Clean Grip Deadlift @ 52x1 6,4,2,6,4,2
245 x 6 / 265 x 4 / 285 x 2 / 270 x 6 / 285 x 4 / 305 x 2

B1. Omni Grip Bench Press @ 50x0 3-6 x 6 Rest 2
185 x 6 (W) / 200 x 3 (M) / 190 x 6 (C) / 200 x 5 (W) / 205 x 4 (M) / 195 x 4 (C)

B2. Pronated CHin Ups (to Throat) @ 40x1 4-5 x 6
55 x 5 / 60 x 5 / 65 x 4 / 65 x 4.5 (Weight fell from feet on way down) / 70 x 4 / 70 x 4

Movies on Google Docs of Deadlifts

OPT Training - Phase 3 Day 4

A. Mixed Grip Chin Ups @ 30x0 3,2,1,3,2,1 Rest 2
40 x 3 / 60 x 2 / 70 x 1 / 50 x 3 / 70 x 2 / 80 x 1

B1. Wide grip Pronated Chin ups @ 1010 AMRAP x 3 Rest 10 sec
12 / 13 / 10

B2. Front Squat - 115# AMRAP in 30 seconds Rest 3 min b/t
12 / 13 / 14 (did not have to rest, was working on them at a controlled tempo, keeping my back arched properly and chest up)

C1. Back Extensions @ 1010 25 x 3 Rest 30
25 / 25 / 25
C2. K2E 15 unbroken x 3 Rest 30 Seconds
15 / 15 / 15

OPT Training - Phase 3, Day 3

A. Speed (Clean Grip) Deadlift @ 50% 1RM (210)
8 sets of 3 Rest 45 seconds B/t
210 / 210/ 210/ 210/ 210/ 210/ 210/ 210

B1. DB Slow Step up @ 3131 20" Box 12 reps x 4
55 x 12 / 60 x 12 / 65 x 12 / 70 x 12

B2. Dips @ 50x1 8,6,4,2
70 x 8 / 75 x 6 / 80 x 4 / 90 x 2

C. DB Ext Rot. @3010 6 -8 x 3 Rest 30 b/t arms
25 x 7 / 30 x 6 / 30 x 6

OPT Training - Phase 3, Day 2

A. Front Squat @ 50x1 10, 5, 3, 10, 5, 3 Rest 3
155 x 10 / 175 x 5 / 185 x 3 / 175 x 10 / 195 x 5 / 215 x 3

B1. Seated DB Arnold Press @ 2020 8-12 x 3 Rest 90
35 x 12 / 45 x 12 / 60 x 12

B2. Seated Low Row @ 4011 12, 10 , 8 Rest 90
150 x 12 / 160 x 10 / 160 x 8

C1. DB Powell Raise @ 3010
25 x 10 / 30 x 9 / 30 x 10

C2. DB Back Extensions @ 4022 10-12 x 3 Rest 45 Seconds
35 x 10 / 35 x 11 / 35 x 10

OPT Training - Phase 3, Day 1

A. Clean Grip Deadlift @ 52x1 6,4,2,6,4,2 Rest 4
225 x 6 / 245 x 4 / 275 x 2 / 255 x 6 / 275 x 4 / 280 x 2

B1. Omni Grip Bench Press @ 50x0 3-6 x 6 Rest 2
155 x 6 (W) / 185 x 6 (M) / 180 x 5 (C) / 175 X 6 (W) / 195 x 4 (M) / 185 x 6 (C)

B2. Pronated Chinups (To Throat) @ 40x1 4-5 x 6 Rest 2
35 x 5 / 40 x 5 / 45 x 5 / 50 x 5 55 x 5 / 60 x 5

OPT Training Phase 2, Day 15

A. Press/ Push Press 1.AMRAP Cont. x 5 Rest 4
115 - 12 / 125 - 9 / 135 - 9 / 140 - 7 / 145 - 5

B. Running Closck chin ups (max 15 roounds ) 15 - only last set was broken

C. 5 rounds for time:
- 5 dips (+25)
- 10 burpees
- 15 K2E
- 20 DU's

12:30

OPT Training - Phase 2, Day 14

AM - Run 20 min @ z1

A. Front Squat @ 30x0 10 , 8 , 6 , 4, 2 Rest 3
180 x 10 / 200 x 8 / 205 x 6 / 210 x 4 / 215 x 0

B. DB Forward Lunges @ 1010 8/ leg x 3 Rest 1
80 x 16 / 80 x 16 / 80 x 16

C. Toes 2 Bar 20 x 4

20 / 20 / 20 / 20

OPT Training - Phase 2, Day 13

A1. Strict Chin Ups @ 31x0 5-7 x 5 Rest 2
55 x 6 / 60 x 5 / 60 x 4 / 60 x 5 / 60 x 5

A2. Dips @ 50x1 8, 8, 6, 6, 4 Rest 2
70 x 8 / 75 x 8 / 80 x 6 / 82.5 x 6 / 85 x 4

B1. Kippig Chin ups 20 unbroken x 4
20 / 20 / 20 / 20

B2. CLAP PUSHUPS @ 10x0 AMRAP x 4 Rest 2
19 / 16 / 12 / 10

OPT Training - Phase 2, Day 12

A. Clean Pulls 5, 3, 5, 3, 5, 3 Rest 2 minutes
170 x 5 / 185 x 3 / 1950x 5 / 200 x 3 / 210 x 5 / 220 x 3

B. High Hang Power Clean 5 x 3 Rest 3
165 x 4.5 / 160 x 5 / 160 x 5


C. Deadlift @ 52x1 6, 6, 4, 4 Rest 3 minutes
295 x 6 / 315 x 6 / 320 x 4 / 340 x 0

OPT Training - Phase 2, Day 12

A. Press/ Push Press 1.AMRAP Continuous x 5
110 - 12 / 120 - 10 / 130 - 8 / 135 - 6.5 / 140(0 press) - 4 PP

B. Running Clock Chin ups Kipping (max 15 rounds)

- Got all 15. All were unbroken except round 14 and 15

5 Rounds for time:
- 5 dips (+25lbs)
- 10 burpees
- 15 K2E
- 20 DU's

14:17

Dead tired to the world after work today, did not get the greatest sleep the night before. Will be 100 percent for Friday's wod. Was hoping to get higher on the press, as my press I thought would be much higher

OPT Training - Phase 2, Day 11

AM
20 min Bike Ride (to work) in AM

PM
A. Front Squat @ 30x0 10, 8, 6, 4, 2 Rest 2
175 x 10 / 195 x 8 / 205 x 5 / 210 x 3 / 210 x 2

B. DB Forward Lunches @ 1010 8/ Leg x 3 Rest 1
65 / 80 / 80

C. Toes 2 Bar
20/ 20 / 20 / 20

OPT Training - Phase 2, Day 10

A1. Strict Chin ups @ 31x0 5-7 x 5 Rest 2
50 x 6 / 52.5 x 6 / 55 x 5 / 60 x 4 / 60 x 4

A2. Dips @ 50x1 8,8,6,6,4
6o x 8 / 65 x 8 / 75 x 6 / 80 x 5 / 80 x 4

B1. Kipping Chin ups - 20 unbroken Rest 2 minutes
20 / 20 / 20 / 10.5.4.1 (Chinup bar (machine) became very unstead and was shaking everywhere)

B2. Clap Push Ups - AMRAP x 4 Rest 2 minutes
16/ 15 / 13 / 13

OPT Training - Phase 2, Day 9

AM
Run 20 min @ Z1

PM
A Clean Pulls @ 13x0 5,3,5,3,5,3 Rest 2 min
165 x 5 / 175 x 3 / 180 x 5 / 185 x 3 / 205 x 5 / 215 x 3

B. High Hang Power Clean @ 11x2 5,5,5 Rest 2 min
170 x 4 / 165 x 5 / 165 x 5

C. Deadlift @ 52x1 6, 6, 4, 4 Rest 3
275 x 6 / 295 x 6 / 320 x 4 / 335 x 4

Sunday Meals

Breakfast
5oz Ground Beef cooked in coconut oil + 30 almonds

Work out 3 hours later
Shake 50P/100C

6-7 oz lamb + Steak curried, cooked in coconut oil with 1/2 cup rice + few cups of steamed vegetables (carrotts, asparagus, broccoli)

2 hrs later:
1 Can Tuna + Avacados and few almonds + 1 cup Strawberries

2 hours later:
Chicken, Slight bit of turkey stuffing, Cup of peas, a small sweet potato, almonds and bit of pumpkin pie

6 g Salmon Fish Oil (throughout day) 3 in morning, 3 at night

10 g glutamine before bed

Saturday Meals

10g glutamine morning
z1 Run
5-6 oz ground beef cooked in coconut oil with a cob of corn, 1/2 cup of rice, mushrooms, tomatoes with some almonds on side

6 oz Steak w Half an avacado and 2 cups of broccoli & half a tomato

Workout
Shake - 50P/100C

40+ min after
6 oz steak
3 cups broccoli + half tomato
Almonds + coconut shavings

3 hours later before bed:
6oz steak
2.5 cups broccoli + half tomato + Half avacado

Friday Meals

Breakfast
5 Eggs with chopped tomatoes, mushrooms and green peppers done in coconut oil with almonds on side

Daily Meals:
1.6kg chicken baked and split up into 4 meals with 1 bundle asparagus, 4 carrots chopped, 1 large bundle of broccoli chopped. All topped with Coconut Shavings

Cheat Night:
10 chocolate chip cookies, half a tray of brownies, bowl of chocolate ice cream

OPT Training - Phase 2, Day 8

A. 1-5 Push Press Ladder in 10 min, Must Rerack b/t reps @ 115#
5 rounds exactly

- Rest 3 minutes Exactly -

B. Running Clock Power clean & jerk from the hang @ 115#

- 9 minutes -

C. DB External Rotations @ 3010 12, 10, 8 / Arm Rest 45 sec b/t arms

20 x 12 / 25 x 10 / 25 x 8


PM:
Run 25 min @z1

OPT Training - Phase 2, Day 7

A. Romanian Deadlift 6-8 x 5 @ 4211 Same weight each set, rest 1min

260x6 / 260 x 6 / 260 x 6 / 260 x 6 / 260 x 6

B. DB Single Leg Deadlift (Weight in only 1 hand) @ 2020 12-15/ Leg x 3 Rest 45 sec b/t legs
50 each x 14 / 55 each x 13 / 60 each x 12

C. Decline Plate Situps (Plate OH @ 2020) 12-20/ set x 5 Rest 1 min
25 x 20 / 35 x 15 / 35 x 16 / 35 x 17 / 35 x 17

OPT Training - Phase 2, Day 6

A1. Incline DB Chest Press @ 40x1 12, 10, 8 ,6 4 Rest 2 min
70x 11 / 70 x 10 / 70 x 8 / 70 x 6 / 70 x 4

A2. OMNI Grip Chin ups @ 30x0 4-7/ Set x 5 Rest 2 min
60 x 5 (s) / 60 (p) x 4 / 60x 3.5 (RS M) / 60x 3.5 (LS M)/ 55 x 5 (P)

B1. Dips @ 40x0 3-5 x 40 Rest 90 sec
70 x 4 / 70 x4.5 / 70 x 4 / 70 x 3.5


PM
25 seconds uphill @ 90% 2:35 Recovery x 8

Didnt know about SHAKE after - will start taking it next round.

OPT Training - Phase 2, Day 5

A. Back Squat 1-5 ladder: As Many rounds as possible in 10 minutes

3 Rounds Exactly

Rest 3 minutes Exactly

B. DB Split Squat @ 3131 Rest 45 sec b/t legs 12 reps, 10 reps, 8 reps
60/hand x 12 / 60/hand x 10 / 60/hand x 8

C. Toes 2 Bar
11.9 / 9.5.6 / 7.7.6

OPT Training - Phase 2, Day 4

A. 1-5 Push Press Ladder in 10 min, Must Rerack b/t reps @ 115#
5 rounds exactly

- Rest 3 minutes Exactly -

B. Running Clock Power clean & jerk from the hang @ 115#

- 9 minutes -

C. DB External Rotations @ 3010 12, 10, 8 / Arm Rest 45 sec b/t arms

15 x 12 / 20 x 10 / 20 x 8


PM:
Run 20 min @z1

OPT Training - Phase 2, Day 3

A. Romanian Deadlift 6-8 x 5 @ 4211 Same weight each set, rest 1min

255x7 / 255 x 6 / 255 x 6 / 255 x 6 / 255 x 6

B. DB Single Leg Deadlift (Weight in only 1 hand) @ 2020 12-15/ Leg x 3 Rest 45 sec b/t legs
40 x 15 / 70 x 13 / 80 x 12

C. Decline Plate Situps (Plate OH @ 2020) 12-20/ set x 5 Rest 1 min
25 x 15 / 35 x 13 / 35 x 12 / 35 x 12 / 35 x 13

OPT Training - Phase 2, Day 2

A1. Incline DB Chest Press @ 40x1 12, 10, 8 ,6 4 Rest 2 min
65 x 12 / 65 x 10 / 65 x 8 / 65 x 6 / 70 x 4

A2. OMNI Grip Chin ups @ 30x0 4-7/ Set x 5 Rest 2 min
45 x 7 (s) / 55 (p) x 4.5 / 55x 4 (RS M) / 55x 4 (LS M)/ 55 x 4 (S)

B1. Dips @ 40x0 3-5 x 40 Rest 90 sec
50 x 5 / 70 x5 / 80 x 2.5 / 75 x 3.5

25 seconds uphill @ 90% 2:35 Recovery x 8

OPT Training - Phase 2, Day 1

A. Back Squat 1-5 ladder: As Many rounds as possible in 10 minutes

3 Rounds Exactly

Rest 3 minutes Exactly

B. DB Split Squat @ 3131 Rest 45 sec b/t legs 12 reps, 10 reps, 8 reps
50/hand x 12 / 55/hand x 10 / 55/hand x 8

C. Toes 2 Bar
8.7.5 / 6.4.5.5 / 6.6.4.4

OPT Training - Day 12

A1. High Bar Back Squat 1 1/4 @40x1 3, 3, 3 Rest 2 minutes
205 x 3 / 215 x 3 / 220 x 3
A2. GH Raises with Plates @ 10x0 10 x 3 Rest 2 minutes
+ 20 / + 25 / + 25

B. BB Walking Lunges @ 1010 12 x 3 Rest 2 minutes
175 / 180 / 185

C1. DB Step Up with 50lbs each hand. Alt. AMRAP in 45 Sec Rest 1 minute
12 / 12
C2. GHD Situps 20 Unbroken x 2 Rest 1 minute
20 / 20

OPT Training - Day 11

A Split Jerk -> 1RM
185 x 0 / 185 x 1 / 205 x 1 / 225 x 0 / 215 x 0

B1. Push Press @12x1 3x3 Rest 2 min
155 x 3 / 165 x 3 / 170 x 3
B2. Horizontal Ring Rows @1010 AMRAP (-2) + 20lb vest x 3 Rest 2 min
12 / 10 / 12

C1. Toes 2 Bar 15 x 2 Rest 1 min
15 - 15

C2. Prowler Push 25 sec x 2 Rest 1 min
175 / 225

OPT Training - Day 10

A1. Snatch Pulls @12x0 2,2,2 Rest 90 sec
195 x 2 / 205 x 2 / 215 x 2
A2. Hang Power Snatch 2,2,2 Rest 90 sec
135 x 2 / 140 x 0 - 135 x 2 / 140 x 2

B. Clean Grip Deadlift @ 51x1 3x3 Rest 3 min
295 x 3 / 315 x 3 / 335 x 2.5

C. Glute-Ham Raise @ 10x0 15 x 2 Rest 1 min
15 / 15

OPT Training - Day 9

A1. Strict Supinated Pullups @2020 2-3 x 4 Rest 10 sec
70 x 3 / 80 x 2 / 75 x 1.5 / 70 x 1.5

A2. Strict Med. Grip AMRAP x 4 Rest 20 sec
10 / 8 / 5 / 6

A3. 15 Unbroken Chest 2 Bar Pullups x 4 Rest 4 minutes
15 / 15 / 6.5.4 / 10.3.2

B1. Powell Raises @4010 6-8/ Arm x 3 Rest 45 Sec
30 x 7 / 30 x 8 / 35 x 6

B2. Seated Single Arm DB Overhead Press @ 3111 6-8/Arm x 3 Rest 45 Sec
60 x 6 / 50 x 8 / 50 x 7

C. 25 Second Sled Pull Rest 2 minutes x 4
175 / 175 / 175 / 175

OPT Training - Day 8

A1. High Bar Back Squat 1 1/4 @ 40x1 6, 4, 2, 6, 4, 2 Rest 2 minutes

165 x 6 / 180 x 4 / 190 x 2 / 185 x 6 / 205 x 4 (second 2 sloppy) / 215 x 2

A2. GH Raises @ 10x0 10 x 6 Rest 2 minutes

+ 10lbs / + 15lbs / + 25lbs / + 25lbs / + 15lbs / + 15lbs

B. BB Lunges @1010 16 steps x 4 Rest 2 minutes

155 x 16 / 165 x 16 / 170 x 16 / 170 x 16

C1. DB Step up 50# / Hand AMRAP in 45 seconds Rest 1 minute x 3

14 / 10 / 10

C2. Ring Push Ups @ 1010 AMRAP x 3 Rest 45 seconds

14 / 15 / 15

OPT Training - Day 7

A. Split Jerk @ 12x1 Build to a tough 3

135 x 3 / 175 x 3 / 200 x 3 / 210 x 2

B1. Push Press @ 12x1 4 reps x 5 sets Rest 2 minutes

155 x 4 / 155 x 4 / 160 x 3 / 160 x 4 / 160 x 3

B2. Horizontal Ring Rows in 20lb vest @ 1010 AMRAP x 5 Rest 2 minutes

11 / 12 / 12 / 12 / 12

C. 3 Rounds for Time:

21 Toes 2 Bar

21 GHD Situps

50 Double Unders

16:04

Toes to bar killed me, and last round had trouble stringing DU's together

OPT Training - Day 6

A1. Snatch Pulls @ 12x0 2-3 x 5 Rest 90 seconds

170 x 3 / 175 x 3 / 185 x 3 / 195 x 3 / 200 x 3

A2. Hang Power Snatch 2 - 3 x 5 Rest 90 seconds

125 x 3 / 135 x 3 / 140 x 3 / 145 x 3 / 150 x 2

B. Clean Grip Deadlift @ 51x1 3 - 4 x 5 Rest 3 minutes

295 x 4 / 315 x 4 / 335 x 4 / 335 x 3 / 345 x 4

C. Glute-Ham Raises @ 10x0 15 x 4 Rest 1 minute

15 / 15 / 15 / 15

Phase 1 Training - Day 5

A1. Snatch Pulls 2-3 x 5 Rest 90 seconds

155 x 3 / 165 x 3 / 175 x 3 / 180 x 3 / 185 x 3

A2. Hang Power Snatch 2-3 x 5 Rest 90 seconds

115 x 3 / 125 x 3 / 135 x 3 / 140 x 3 / 145 x 3 (last one caught in half squat)

B. Clean Grip Deadlift with Straps 3-4 x 5 Rest 3 minutes

275 x 4 / 295 x 4 / 315 x 4 / 335 x 4 / 345 x 2

C. Glute-Ham Raises 15 x 3 Rest 1 minute

Phase 1 Training - Day 4

A1. Strict Supinated Chinups @ 20x0 2-3 x 4 Rest 10 seconds

45 x 3 / 60 x 3 / 65 x 3 / 65 x 2

A2. Strict Medium Grip Pronated Grip Chinups - AMRAP x 4 Rest 20 seconds

9 / 8 / 5 / 5

A3. 15 Unbroken Chest to Bar Pullups x 4 Rest 4 minutes

13.2 / 15 / 15 / 6.3.2.2.1.1

B1. Powell Raises @ 4010 6 - 8 / Arm x 3 Rest 45 seconds

20 x 8 / 25 x 8 / 30 x 7

B2. Seated Single Arm Overhead Press @ 3111 6-8 / Arm x 3 Rest 45 seconds

35 x 8 / 50 x 8 / 50 x 8

Limited by DB as the jump is 35, 50, 60, 70

C. Prowler Sled Drag Backwards 25 seconds Sprint x 4 Rest 2 minutes

175 / 175 / 175 / 175

Phase 1 Training - Day 3

A1. High Bar Back Squat 1 - 1/4 @ 40x1 8, 8, 6, 6, 4 Rest 2 minutes

(Down to the bottom, up to parallel, back to the bottom then up)

165 x 8 / 175 x 8 / 185 x 6 / 195 x 6 / 205 x 4

A2. GH Raises with Bands @ 10x0 10 x 5 Rest 2 minutes

(Used plates over head as the band idea did not work)

+ 10 / + 10 / + 15 / + 15 / + 20

B. Barbell Forward Lunges @ 1010 20 steps x 4 Rest 2 minutes

145 x 20 / 145 x 20 / 150 x 20 / 150 x 20

C1. DB Step Up 35#/ Hang Alternating - 20" in 45 seconds, Rest 1 minute

13 / 13 / 14

C2. GHD Situps 20 unbroken x 3 Rest 1 minute

20 / 20 / 20

Phase 1 Training - Day 2

A. Split Jerk 3x3 Rest 1 minute

175 x 3 / 185 x 3 / 195 x 3

B1. Push Press @ 12x1 5x5 Rest 2 minutes

135 x 5/ 145 x 5 / 150 x 5 / 150 x 5 / 150 x 5

B2. Horizontal Ring Rows - AMRAP with 20 lb Vest x 5 Rest 2 minutes

10 / 11 / 10 / 10 / 9

C1. Toes 2 Bar 15 x 4 Rest 1 minute

15 / 15 / 15 / 15

C2. Prowler Push Forward 25 seconds x 4 Rest 1 minute

175 lbs / 175 lbs / 175 lbs / 175 lbs

Phase 1 Training - Day 1

A1. Snatch Pulls @ 12x0 3-4 x 4 Rest 90 seconds

135 x 4 / 150 x 4 / 160 x 4 / 170 x 4

A2. Hang Power Snatch 11x1 3-4 x 4 Rest 90 seconds

85 x 4 / 105 x 4 / 115 x 4 / 120 x 4

B. Clean Grip Deadlift with Straps @51x1 4-6 x 5 Rest 3 minutes

185 x 6 / 225 x 6 / 265 x 6 / 295 x 6 / 320 x 4

C. Glute-Ham Raises 10x0 15x3 Rest 1 minute

15 / 15 / 15

Mexi-Salad with Fresh Guacamole

Taco Salad:

• 2 lbs. Organic, grass-fed ground beef (fresh, frozen or thawed)
• 2-3 large Organic Tomatoes - Diced
• 1 tsp Paprika
• 1/2 tsp Chili Powder
• 1/2 tsp Cinnamon
• 1/2 tsp Cumin
• 1 head of Fresh, crisp Romaine Lettuce, Chopped
• 1 yellow, green and red pepper - Diced
• Organic Salsa (Recipe Below)

Guacamole:

• 4 fresh avocado, pitted and mashed
• 1-2 garlic cloves, pressed
• 2 limes, squeezed for juice (squeeze them like you are deadlifting!!)
• 1/4 tsp cumin
• 1/4 tsp chili powder
• 1/2 tsp sea salt
• fresh ground black pepper, to taste
• fresh cilantro (chopped), to taste

Instructions:

• Prepare guacamole ahead of time, and chill while you make the salad. Mash the avocado in a glass to the desired consistency. Pour the lime juice over right away to prevent browning. Use Wooden spoon to mix all other ingredients
• ** Lime Juice in this recipe is reactive with metal, so avoid metal mixing bowls and spoons.
• Start to brown the ground beef. Add tomatoes and spices and simmer until its no longer pink. Drop a pile of chopped romaine onto a plate, top with ground beef, sprinkle with diced peppers and cover with fresh Salsa. Spoon a hearty helping of guacamole on the side.
• We'd also like this topped with black olives, onions or chives, or any other fresh vegetables you can think of.
• You can also use baby spinach as your salad base

Meat. Vegetables. BBQ. GO!

• 2-3 lbs. of highquality steak tips, Paleo Marinade of your choice Optional
• 3 Peppers (1 Red, 1 Green, 1 Yellow)
• 2 Sweet Vidalia Onions
• 2 Portabella Mushrooms
• 2 Zucchini
• 1 Pineapple
• 2 Mango

Slice all vegetables and fruit into wide, thick slices. No oil needed, although some prefer to brush a little on the vegetables to keep them from sticking. Set your grill to medium heat. Add steak and the denser vegetables (peppers, onions, zucchini). Add Portabella and pineapple. Save the mango for last, because it cooks the fastest. Turn vegetables and pineapple often.

Grill until meat is cooked to preference (rare) and vegetables are to desired tenderness. Grill marks taste good, so don't be afraid of a fine lines seared into your pineapple. Fill your plate, serve and EAT!