December 15th, 2015

*OPEX Winter Classic is this Saturday (December 19).  We will be performing the workouts at our regular Saturday time (arrive at 10 to warm-up, be ready to go at 10:30).

On Wednesday (Dec. 16th), there will be a webinar to announce and discuss the workouts, from 4:00-4:30pm.  If you can be by a computer, you can register to watch it here.

Warmup:
3 sets, not for time of:
7 Barbell Good Mornings
7 Hang Muscle Cleans (from below the knee)
5 Strict Press
5 Push Press
3 Push Jerk
3 Split Jerk (build in this “complex” from empty bar to light load)

A. Power Clean Clusters; 1.1.1 x 5; Rest 10 seconds/Rest 3 minutes

B. PC x 1/ Push Jerk x 1/Split Jerk x 1; Rest 90 seconds x 6 (moderate weight)

C. Every 20 seconds for 4-5 minutes:
Power Clean + TnG Split Jerk @70-75%

D. Five sets @ 90% for max reps:
30 Seconds of Kettlebell Swings (24/16kg)
30 Seconds of Box Jumps w/step down (24/20″)
30 Seconds of Rowing for Cals
Rest 90 seconds

——
Notes:
– Build each set on clusters
– Please DO NOT drop KB from overhead (just general etiquette here)

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15 Comments

  1. A) 185, 195, 205, 220 (oxo), 220 (ooo). Elbows just so slow come through as this get heavy. No sense of urgency under the bar and getting elbows through.
    B) 145, 155, 165, 185, 190, 195 – all were manageable. Still trying to nail down what my “moderate” weight is
    C) 170# for 5:00. No issues.
    D) Kept kb, box and rower in a pretty tight area so I could keep moving without losing transition time. Legs were quite tired (100 wb yesterday) on the rower and getting to be work to get them moving for the BJ on rds 4 and 5. KBs were fine.
    rd 1: 15, 13, 8= 36
    rd 2: 16, 14, 8= 38
    rd 3&4: 16, 14, 7= 37×2
    rd 5: 17, 15, 6= 38
    186 total reps

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  2. Morning workout! Struggled with energy and weight this morning.
    A) 103, 113, 123, 128, 128.
    B) 123 for all sets – wrists were getting sore. Not sure if this is moderate, but it felt like what I could do cleanly this morning.
    C) 103# for 5:00.
    D) Will have to make up on Thursday (had to get to work)

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  3. Also – would anyone be interested/able to do the OPEX workout at 8 am on Saturday? Pretty please. I have to go in to work later and have to leave by 10:45ish

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  4. A) 175-225. Felt good.
    B) 175-195: Need to work on my push jerk. Tight shoulders might be the problem.
    C)175-Finally got the tng down on the last few sets.
    D) Round 1: 22,15,12
    Round 2: 23,13,12
    Round 3: 24, 13, 10
    Round 4: 22,12,11
    Round 5: 22,14,9
    **Russian Swings**

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  5. A. 205/225/245/265/270×2 -thought I was a set ahead. Planned to end at 265. Woops.
    B. 185-235
    C.205 -no misses. Happy with this. thanks for the push here Adam!
    D.
    Swing:14/16×4
    BJ;10/11/12×3
    Row:11/12×3/13

    Found a nice littl rhythm for part D. Nice to see consistent output once I found that grove with technique and flow.

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  6. Should note our group made sure we had a full 30 seconds, which was timed by the rower once it started. We did not extend the rest though. We went on the scheduled minutes.

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  7. A. 205/225/245/265missed called it.
    *elbows were fast on these but I kept jumping back. I started to track my knees out a bit more and the clean became much easier.
    B. 185/195/205/215/225/235
    *all good no misses. Power jerk used to be easier than split jerk for me… Today that was not the case. Split jerk felt good, although I was initiating my split a bit early.
    C. 205
    *going at 205 was a mental challenge. Missed one jerk.
    D.
    KB: 17/16/15/16
    BJ: 12/11/13/13/12
    Row: 6/9/11/11/11
    *this felt good, I tried to maintain that 90% is supposed to be very difficult.

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  8. A. 205, 215, 225, 225, 230
    Felt decent here. Made smaller jumps than I had in previous sessions. Paid off.

    B. 135-185
    Worked up very slowly here and focused on perfect from on the jerks.

    C. 155
    Focused on perfect mechanics here. Jerks feel A LOT better than they have in the past few weeks.

    D.
    KB: 14, 15, 16, 16, 16
    BJ: 10, 10, 10, 11, 11
    RW: 10, 10, 11, 11, 12

    Felt pretty good today. Jerks are feeling better. Yasssssss.

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  9. My hand was tearing so I kept it pretty light and worked on form today.
    A. 155, 175, 185, 185, 195 – I felt pretty slow/weak today, but didn’t miss any.
    B. 135 – This wasn’t great. The bar was rubbing against the tear and made it difficult to catch in the right position.
    C. 135 – felt good. For some reason I’m much faster on the jerks here than when I pause after the clean. Need to work on jerks when they’re not coming from the ground.
    D. – Was able to keep a pretty consistent pace for each one. The transition to the row was tricky
    KB: 15, 16, 17, 17, 16
    BJ: 14, 15, 14, 15, 15
    Row: 6, 8, 8,7,8

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  10. My wrist is feeling pretty jacked up and I was beat so I went light weight and worked on efficiency of movement.

    A. 175 across
    B. 135 across
    C. 135 across
    D.
    KBS: 16×2, 17×2, 15
    BJ: 11, 14, 12×2, 13
    Cals: 8×2, 9×3 (didn’t get full 30 seconds)

    Hopefully I feel better for the thrusters in tomorrow’s workout. But I’m not sure my wrist will like it.

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  11. A. 85-135. 145 was 5th set but only made 2. Feeling like junk today.
    B. Up to 125. Push jerk was shitty.
    C. Worked up to 115. Stayed TNG minus a couple I caught funny.
    D.
    KBS: 15,16,16,15,15
    BJ: 8,11,12,11,12
    Row: 2,4,4,5,4 I couldn’t get these transitions down and ended up rowing for less than 20 seconds each time 😦

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  12. A) 225, 235, 245, 255, 260 – feeling like my grip is my limiting factor here
    B) 205, 215, 225, 235, 245, 255 – these all felt good.
    C) 215 – this definitely got the hr up
    D) Total Reps – 186
    Rd1 – 19, 11, 11
    Rd2 – 18, 12, 9
    Rd3 – 18, 11, 8
    Rd4 – 17, 11, 7
    Rd5 – 17, 11, 6

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  13. a. 123, 128, 128, 133, 133 failed 138 and dropped down
    b. 73, 83, 88, 93, 103
    c. 93 went lighter to work on TnG technique; felt pretty good
    d.
    KB: 16, 17,17,16,17
    BJ: 8, 7, 11, 11, 12
    Cals: 4, 6, 8, 8, 7

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