OPEX Athlete Camp

Saturday
A. Shoulder Press, build to 1RM
B. Wtd Pull Up @ 30X0, build to 1RM
C. Front Squat @ 30X0, build to 1RM
D. Squat Clean, build to 1RM in 12 min
rest 3 min
E. 8 min AMRAP Squat Clean @ 90% 1RM

A. 205, surprised I got this much with the way the shoulder has been lately.  Left shoulder was still the limiter but I'm ok with 205 for sure.
B. 123lbs added.  This needs to come up.  at bwt of 179#
179+123= 302/205(press)= 68%
C. 355#- BIG PR here.  This really surprised me just b/c i haven't front squatted in so long.  Really happy to see this and the potential for my oly lifts.  Last time I clean 305 I could only front squat about 335.
D. 295, basically dead lifted 305.  Speed just isn't there but that's ok for right now I know it's not a focus.  Front Squat was 120% of squat clean
E. 15 reps @ 265 which matches my 8 min AMRAP Power Clean w/ 265#.  Actually got into a groove and got more the second half.  Got 3 in the last minute.  Paced too much based off know how I do on the power clean test.  Showed me, again, how much more I'd rather squat than just bend.

Rest a couple hours
3 min AMRAP sets of 3 Toes to Bar
+
rest 3 min
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3 min AMRAP HSPU's on 25# plates and abmat
**First set, max unbroken then continue as much as possible

19 sets of TTB.  Need this a little higher.  A couple of people got 20-22.
+
45 Unbroken kipping- 68 total reps
Pretty happy with this.  Still for me and my size, could be better.

rest a couple hours
For time:
Row 250m
15 KBS, 70#
25 Burpees
15 KBS, 70%
Row 250m

4:01- paced too much.  I've done this 3:47 before and when I did my second row was @ 1:45 pace.  Today, my first row was about 1:46, paced burpees a little too much and last row was under 1:35 pace the whole time.  Just couldn't dig in early enough.  I believe last time I did this it was like 4:17 though and this felt better than that one.  Recovered really fast.

Sunday
A. Scratch test- 6" on Left arm on top, 4" Right arm on top.  Right arm internal rotation is the imbalance.
B. Sorenson Hold- 2 min, very tough though
(for CNS Prep)
C. Back Squat @ 31X1, 3, 2, 1 @ 80% effort-
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10 min EMOM
1st- 5 TnG Power Snatch, 135#
2nd- 30 sec FLR on Floor
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3 min AMRAP Muscle Ups
rest 90 sec
4 x 30 sec AMRAP Double Unders, 30 sec rest
rest 90 sec
4 x 30 sec AMRAP Row for meters, 30 sec rest
A. done
B. Done
C. 255, 275, 305, felt sharp it was just CNS prep so wanted it to be fast out of the hole so kept it relatively light.
10 min EMOM, done all snatches about 10 sec
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Muscle ups- 30 total, when 8/7 on first too sets.  Last time I did 30 for time I did no more than 5 at a time so wanted to test it.  5's  I got sub 3 for 30.
+
DU's- 55, 55, 48, 40- just tripped up a lot on last two.
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Row- 168, 155, 153, 160- hurt but recovered relatively fast.  Just can't dig in hard enough.  Need more power on the front end.

Rest a couple hours
4 sets for fastest CONSISTENT times:
Row 400m
20 Wall Ball, 20#-10'
20 Box Jumps Step Down, 24"
15 Dead Lifts, 115#
15 Ring Dips
rest 4 min b/w sets

3:53, 3:38, 3:46, 3:46
Felt good on this one.  Box Jumps were the slowest, hardest part by far.  Everything else was solid.

Overall really good weekend.  Where I am right now I believe i just need to push the intensity/power as we build to the open which is exactly what the plan is.  Recovery felt good and body feels good.