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!