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