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