OPT's Big Dawg Training:
part 1:
A. Power Clean + Mid Hang Clean; 1.1 x 5 @ 70%; rest 2 min
(% of higher max, clean or power clean)
B. 2 Jerk Balance + 2 tall split jerk; 2.2 x 5; rest 2 min
(light work - work perfect positions)
C. Push Press + Power Jerk + Split Jerk; 1.1.1 x 4; rest 2 min
(build up to a heaviest possible PP; when fail on PP, try to make PJ and SJ)
MDP:
A:215
B:115/135/135/135/135
C:205/225/235/245(Failed PP)
Tuesday, August 31, 2010
Monday, August 30, 2010
Monday, 8/30/2010
OPT's Big Dawg Training:
part 1:
A. Halting Snatch Dead Lift @ 1123; 3 x 3: rest 2 min
(add weight from last week)
B. Snatch 68% -1 x 4, 73% - 1 x 4; 78% - 1 x 4; rest 1 min
(first 12 reps on the minute; if succesful here take up weight AHAP off the clock)
C. Snatch Pull; 3 sets x 5 reps; rest 3 min
(add weight from last week)
D. Back Squat @ 21X0; 80%; 4 x 4; rest 2 min
part 2:
5 sets for times:
Row 800 m @ 95%
rest same time as work time; goal is same pace per set, if you get to a critical drop off while "trying" to hold same pace, stop and call it
post loads and times to comments
MDP
Part 1
A. 245/275/315
B. 145/155/170...205 got failed @ 215
C. 215/225/225
D. 295 not @ 80% but jumped 20# from last week. knee still feels a little weird.
Will do part 2 in about an hour.
Part 2:
2:55
2:50
2:49
2:51
2:49
felt good, I had a good breathing rhythm for about first min. of every round, but after that it I struggled to caught my breath.
part 1:
A. Halting Snatch Dead Lift @ 1123; 3 x 3: rest 2 min
(add weight from last week)
B. Snatch 68% -1 x 4, 73% - 1 x 4; 78% - 1 x 4; rest 1 min
(first 12 reps on the minute; if succesful here take up weight AHAP off the clock)
C. Snatch Pull; 3 sets x 5 reps; rest 3 min
(add weight from last week)
D. Back Squat @ 21X0; 80%; 4 x 4; rest 2 min
part 2:
5 sets for times:
Row 800 m @ 95%
rest same time as work time; goal is same pace per set, if you get to a critical drop off while "trying" to hold same pace, stop and call it
post loads and times to comments
MDP
Part 1
A. 245/275/315
B. 145/155/170...205 got failed @ 215
C. 215/225/225
D. 295 not @ 80% but jumped 20# from last week. knee still feels a little weird.
Will do part 2 in about an hour.
Part 2:
2:55
2:50
2:49
2:51
2:49
felt good, I had a good breathing rhythm for about first min. of every round, but after that it I struggled to caught my breath.
Saturday, August 28, 2010
Sunday, 8/28/2010
OPT's Big Dawg Training
Training:
From the rack, build to a max jerk in 12 min
Rest 3 min
21,15,9 rep rounds for time:
CTB Chin Ups
Burpees to object 12" above max reach
Rest 6 min
Run 800 m x 1
MDP
A: 295 PR went for 315 at the end but couldn't lock it out. need to work on pushing myself under and catching the weight deeper.
B: 8:15 all CTB just felt like i had nothing in the tank
C: 2:55 (1:16 @ the turn around) last 200 my legs felt really heavy
Training:
From the rack, build to a max jerk in 12 min
Rest 3 min
21,15,9 rep rounds for time:
CTB Chin Ups
Burpees to object 12" above max reach
Rest 6 min
Run 800 m x 1
MDP
A: 295 PR went for 315 at the end but couldn't lock it out. need to work on pushing myself under and catching the weight deeper.
B: 8:15 all CTB just felt like i had nothing in the tank
C: 2:55 (1:16 @ the turn around) last 200 my legs felt really heavy
Friday, August 27, 2010
For Friday, , 8/27/2010
PERC WOD:
15 min AMRAP(As Many Rounds AS Possible)
15 sit-ups
10 Dips
15 leg lifts
immediately followed by
150 Bicycle crunches for time
(75 each leg alternating)
Post Rounds and time to comments
OPT Big Dawg Training:
AM
A. 2 Mid-hang muscle snatch + 2 snatch balance; 2.2 x 5; rest 2 min
(weight by feel - perfect MS w max elbow height before turnover, no elbow drop, max hip and knee extension before arms engage; sn bal, punch elbows and hit perfect shoulder blade position)
B. Power snatch + mid-hang snatch; 1.1 x 5 @ 65%; rest 90 sec
(% of higher max (snatch or power snatch))
C. 3 snatch push press + 3 OHS; 3.3 x 4; rest 2 min
(2 sec hold top of each press; 2 sec hold in bottom of each OHS; focus on complete scapular retraction and upward rotation, head through, bar over back of neck; relax hands, let wrists settle in)
PM
7 sets:
Row 90 sec @ 95% Rest 10 sec
35 double undersrest 2 min
MDP AM
A: 65/75*4
B: 140
C: 95/105*3
I need to work on shoulder flexibility, right shoulder felt weird during C.
PM:
PM:
465,459,447,451,455,443,449
Rounds 1 and 6 where unbroken the rest i managed to run into something in my garage to break them up.
15 min AMRAP(As Many Rounds AS Possible)
15 sit-ups
10 Dips
15 leg lifts
immediately followed by
150 Bicycle crunches for time
(75 each leg alternating)
Post Rounds and time to comments
OPT Big Dawg Training:
AM
A. 2 Mid-hang muscle snatch + 2 snatch balance; 2.2 x 5; rest 2 min
(weight by feel - perfect MS w max elbow height before turnover, no elbow drop, max hip and knee extension before arms engage; sn bal, punch elbows and hit perfect shoulder blade position)
B. Power snatch + mid-hang snatch; 1.1 x 5 @ 65%; rest 90 sec
(% of higher max (snatch or power snatch))
C. 3 snatch push press + 3 OHS; 3.3 x 4; rest 2 min
(2 sec hold top of each press; 2 sec hold in bottom of each OHS; focus on complete scapular retraction and upward rotation, head through, bar over back of neck; relax hands, let wrists settle in)
PM
7 sets:
Row 90 sec @ 95% Rest 10 sec
35 double undersrest 2 min
MDP AM
A: 65/75*4
B: 140
C: 95/105*3
I need to work on shoulder flexibility, right shoulder felt weird during C.
PM:
PM:
465,459,447,451,455,443,449
Rounds 1 and 6 where unbroken the rest i managed to run into something in my garage to break them up.
Thursday, August 26, 2010
Thursday, 8/26/2010
OPT's Big Dawg Training
A. Halting clean deadlift (3 sec pause at top) + finish @ 1123; 3 x 3; rest 90 sec(perfect posture; shoulders must stay slightly over the bar during pause. After pause, extend completely slowly, use glutes to slightly hyperextend hips, lean back on heels as much as possible)
B. Clean & jerk - 65%x1x5; 70%x1x5; 75%x1x5: 15 sets x 1 rep and more at end; 1 min b/t sets(Start at 65% for 5 singles; then 70% for 5 singles; then 75% for 5 singles; these first 15 reps on the minute; If all successful, take up singles gradually AHAP for day off the clock; keep taking up clean or jerk if one fails well before the other)
C. Clean pull; 3 x 5 reps; rest 90 sec(weight by feel - must have perfect posture (chest up, back arched!) in first pull and speed at the top; should be 90% of clean +)
D. Front squat @ 10X0; 5 x 3 reps @ 80%; rest 2 min
post loads and notes to comments
MDP
A. 225/275/315
B. 180/195/210...275pr(tie) 285failed jerk couldn't quite stick it.
C.275,275,275
D. 255
good i felt good about the numbers putting on the compression suit today hopefully won't be to sore tomorrow.
A. Halting clean deadlift (3 sec pause at top) + finish @ 1123; 3 x 3; rest 90 sec(perfect posture; shoulders must stay slightly over the bar during pause. After pause, extend completely slowly, use glutes to slightly hyperextend hips, lean back on heels as much as possible)
B. Clean & jerk - 65%x1x5; 70%x1x5; 75%x1x5: 15 sets x 1 rep and more at end; 1 min b/t sets(Start at 65% for 5 singles; then 70% for 5 singles; then 75% for 5 singles; these first 15 reps on the minute; If all successful, take up singles gradually AHAP for day off the clock; keep taking up clean or jerk if one fails well before the other)
C. Clean pull; 3 x 5 reps; rest 90 sec(weight by feel - must have perfect posture (chest up, back arched!) in first pull and speed at the top; should be 90% of clean +)
D. Front squat @ 10X0; 5 x 3 reps @ 80%; rest 2 min
post loads and notes to comments
MDP
A. 225/275/315
B. 180/195/210...275pr(tie) 285failed jerk couldn't quite stick it.
C.275,275,275
D. 255
good i felt good about the numbers putting on the compression suit today hopefully won't be to sore tomorrow.
Tuesday, August 24, 2010
For Tuesday, 8/24/2010
OPT Big Dawg Training:
AM
A. Power clean + mid-hang clean; 1.1 x 5; rest 2 min – 65%
B. 2 Jerk balance + 2 tall split jerk; 2.2 x 5; rest 2 min
(light - work perfect positions)
C. Push press + power jerk + split jerk; 1.1.1 x 4-5; rest 3 min
(Build up to heaviest possible PP; when fail on PP, try to make PJ and SJ; try to do about 4-5 good work sets)
PM
5 sets for run times:
10 burpees AFAP
20 unbroken chin ups
Run 400 m @ 90%
Rest 3:30 b/t sets; (time runs only)
A. 195
B. 135
C. 205/225/235/245
Missed on final PJ (lost my balance)
15 minutes later
1:24/1:21/1:21/1:27/1:23
knee still tender so rowed 400m 2-5
chin-up where broken need to work on these, feel extremely out of shape today.
AM
A. Power clean + mid-hang clean; 1.1 x 5; rest 2 min – 65%
B. 2 Jerk balance + 2 tall split jerk; 2.2 x 5; rest 2 min
(light - work perfect positions)
C. Push press + power jerk + split jerk; 1.1.1 x 4-5; rest 3 min
(Build up to heaviest possible PP; when fail on PP, try to make PJ and SJ; try to do about 4-5 good work sets)
PM
5 sets for run times:
10 burpees AFAP
20 unbroken chin ups
Run 400 m @ 90%
Rest 3:30 b/t sets; (time runs only)
A. 195
B. 135
C. 205/225/235/245
Missed on final PJ (lost my balance)
15 minutes later
1:24/1:21/1:21/1:27/1:23
knee still tender so rowed 400m 2-5
chin-up where broken need to work on these, feel extremely out of shape today.
Friday, August 20, 2010
For Friday, 8/20/2010
"300 FY"
OPT big Dawg
Why is it called “300 FY”? First, FY means fuck you. And it’s named so because there are a bunch of videos on YouTube showing so called “Spartan training” or “a variation on the 300 Spartan workout”. Some were funny (the one using Thera-Bands made me spit coffee on the keyboard). Another made me wonder if its protagonist preferred what he was doing to working out. But most of the videos made me genuinely sad because they show the margin by which most people have missed the point – and I honestly wish they hadn’t. “300 FY” is simple, and there’s no way to cheat it or modify it. Some AirDynes may be more efficient than others but not too different. How do you do the workout? Saddle up, set the countdown timer for ten minutes, come out of the gate hard, and hold on. If you finish with 300 or more you have done the workout. If you finish with 299 calories you have not done it. No scaling, no changes. It cannot be dragged down to a more easily attainable level. Do what is written: just like the original “300” workout, which was composed as a one-time test, and taken without rehearsal or practice. Gym Jones
no air dyne sub'ed rowing
168 Cals
Tried to keep a 30 cal per minute pace, but that lasted about 2 and a half minutes. Great work out I would like to try it again when i get a air dyne.
OPT big Dawg
Why is it called “300 FY”? First, FY means fuck you. And it’s named so because there are a bunch of videos on YouTube showing so called “Spartan training” or “a variation on the 300 Spartan workout”. Some were funny (the one using Thera-Bands made me spit coffee on the keyboard). Another made me wonder if its protagonist preferred what he was doing to working out. But most of the videos made me genuinely sad because they show the margin by which most people have missed the point – and I honestly wish they hadn’t. “300 FY” is simple, and there’s no way to cheat it or modify it. Some AirDynes may be more efficient than others but not too different. How do you do the workout? Saddle up, set the countdown timer for ten minutes, come out of the gate hard, and hold on. If you finish with 300 or more you have done the workout. If you finish with 299 calories you have not done it. No scaling, no changes. It cannot be dragged down to a more easily attainable level. Do what is written: just like the original “300” workout, which was composed as a one-time test, and taken without rehearsal or practice. Gym Jones
no air dyne sub'ed rowing
168 Cals
Tried to keep a 30 cal per minute pace, but that lasted about 2 and a half minutes. Great work out I would like to try it again when i get a air dyne.
Thursday, August 19, 2010
Thursday 8/19/2010
OPT's Big Dawg Training:
For time:
15 chin ups
Row 250 m
10 burpees
Row 250 m
15 chin ups
Row 250 m
10 burpees
Time: 6:35
Not happy with this time i felt gassed today.
For time:
15 chin ups
Row 250 m
10 burpees
Row 250 m
15 chin ups
Row 250 m
10 burpees
Time: 6:35
Not happy with this time i felt gassed today.
Wednesday, August 18, 2010
For Wednesday, 8/18/2010
PERC Gang:
15 Minute AMRAP(As Many Rounds As Possible)
5 Push-ups
10 Sit-ups
15 Squats
Post Rounds to comments
OPT Big Dawg
Training:
Dead Lift - 10 sets of 1; rest 90 sec
(total score is total weight lifted in all sets combined)
MDP:
385,405,415,425,450,465,475,495,505,530
Total = 4550
DL felt really good today, haven't went this heavy since switching to here from CFFB.
15 Minute AMRAP(As Many Rounds As Possible)
5 Push-ups
10 Sit-ups
15 Squats
Post Rounds to comments
OPT Big Dawg
Training:
Dead Lift - 10 sets of 1; rest 90 sec
(total score is total weight lifted in all sets combined)
MDP:
385,405,415,425,450,465,475,495,505,530
Total = 4550
DL felt really good today, haven't went this heavy since switching to here from CFFB.
Monday, August 16, 2010
Monday, 8/16/2010
OPT big dawg
Training:
A. 30 sec amrap/60 sec rest - db push press - 35#/22#/h - 5 sets
rest 30 sec
B. As many sets of 15 unbroken CTB chin ups in 10 min
rest 30 sec
C. Run 3K for time
post scores to comments
(total reps + total sets + total time)
MDP:
119+1+17:36
My body feels shot:
On PU grip strength gave out quickly, just couldn't hold on to the bar after 1 set. so after 3 failed sets just started doing 5 rep sets.
On the run my feet felt really heavy.
AMP:
20#-98reps
+50 pullups
+17:58(a little short of 3km-2.91)
Training:
A. 30 sec amrap/60 sec rest - db push press - 35#/22#/h - 5 sets
rest 30 sec
B. As many sets of 15 unbroken CTB chin ups in 10 min
rest 30 sec
C. Run 3K for time
post scores to comments
(total reps + total sets + total time)
MDP:
119+1+17:36
My body feels shot:
On PU grip strength gave out quickly, just couldn't hold on to the bar after 1 set. so after 3 failed sets just started doing 5 rep sets.
On the run my feet felt really heavy.
AMP:
20#-98reps
+50 pullups
+17:58(a little short of 3km-2.91)
Sunday, August 15, 2010
Sunday, 8/15/2010
OPT's Big Dawg WOD
Training:
As many rounds in 20 minutes:
2 Power Clean - 185#/135#
2 Squat Clean - 185#/135#
7 muscle ups
15 cals on AirDyne
post rounds and fractions of rounds to comments
(use row cals for AirDyne if no machine available; or run 200 m)
MDP:
3 rounds plus 2pc,2sc
sub'ed rowing for cal's
Muscles up were my limiting factor on this WOD
Training:
As many rounds in 20 minutes:
2 Power Clean - 185#/135#
2 Squat Clean - 185#/135#
7 muscle ups
15 cals on AirDyne
post rounds and fractions of rounds to comments
(use row cals for AirDyne if no machine available; or run 200 m)
MDP:
3 rounds plus 2pc,2sc
sub'ed rowing for cal's
Muscles up were my limiting factor on this WOD
Saturday, August 14, 2010
Saturday, 8/14/2010
OPT Big Dawg's
Training:
A. Squat Snatch - 5,5,5,5,5; rest 3 min
B. 1-10 HSPU Ladder for time
C. 10 sets of 30 unbroken double unders for time
MDP:
A: 135,145,150,155,160
B: 12:25
C: 8:13
HSPU are one of my weakness and I need to work on these more.
Training:
A. Squat Snatch - 5,5,5,5,5; rest 3 min
B. 1-10 HSPU Ladder for time
C. 10 sets of 30 unbroken double unders for time
MDP:
A: 135,145,150,155,160
B: 12:25
C: 8:13
HSPU are one of my weakness and I need to work on these more.
Wednesday, August 11, 2010
For Wednesday, 8/11/2010
OPT Big Dawg:
Training:
for reps:
Tabata Pistols
(alernate per set - 4 sets/leg)
rest 10 sec
for sets:
As many sets of 10 unbroken CTB chin ups in 5 min
rest 10 sec
for time:
75 reps - 36"/30" box jump
score like this - total pistols + total sets + total time
(i.e. 64+18+3:55)
54+5+8:54
Pistols need some work. Depth is not quite there, but I'm working on it.
Training:
for reps:
Tabata Pistols
(alernate per set - 4 sets/leg)
rest 10 sec
for sets:
As many sets of 10 unbroken CTB chin ups in 5 min
rest 10 sec
for time:
75 reps - 36"/30" box jump
score like this - total pistols + total sets + total time
(i.e. 64+18+3:55)
54+5+8:54
Pistols need some work. Depth is not quite there, but I'm working on it.
Tuesday, August 10, 2010
Tuesday, 8/10/2010
OPT Big Dawg Training:
A1. Power Clean - 5 touch and go reps heavy; rest 10 sec
A2. Russian KBS - 15 reps heavy; rest 10 sec
A3. Bench Press - amrap @ 135#/95#; rest 3 min
7 sets; weight must increase per set on A1
post loads and notes to comments
MDP
A1- 205,215,220,225,230,235,240
A2- 2 pood all unbroken
A3- 31/21/20/19/19/17/14
A1. Power Clean - 5 touch and go reps heavy; rest 10 sec
A2. Russian KBS - 15 reps heavy; rest 10 sec
A3. Bench Press - amrap @ 135#/95#; rest 3 min
7 sets; weight must increase per set on A1
post loads and notes to comments
MDP
A1- 205,215,220,225,230,235,240
A2- 2 pood all unbroken
A3- 31/21/20/19/19/17/14
Friday, August 6, 2010
Friday, 8/6/2010
Training:
12,9,6 rep rounds for time:
Squat Clean - 155#/105#
Muscle Ups
Time: 20:17 as R'xed
Squat cleans easy, the MU killed me multiple misses starting round 2. But on the bright side this was my first WOD that I didn't have to sub pull ups/dips for MU's
12,9,6 rep rounds for time:
Squat Clean - 155#/105#
Muscle Ups
Time: 20:17 as R'xed
Squat cleans easy, the MU killed me multiple misses starting round 2. But on the bright side this was my first WOD that I didn't have to sub pull ups/dips for MU's
Friday, 8/6/2010
Training:
12,9,6 rep rounds for time:
Squat Clean - 155#/105#
Muscle Ups
Time: 20:17 as R'xed
Squat cleans easy, the MU killed me multiple misses starting round 2. But on the bright side this was my first WOD that I didn't have to sub pull ups/dips for MU's
12,9,6 rep rounds for time:
Squat Clean - 155#/105#
Muscle Ups
Time: 20:17 as R'xed
Squat cleans easy, the MU killed me multiple misses starting round 2. But on the bright side this was my first WOD that I didn't have to sub pull ups/dips for MU's
Wednesday, August 4, 2010
Wednesday, 8/4/2010
Training:
A. 3 position Hang Power Clean; high, mid thigh, knee cap; 1.1.1 x 3; rest 2 min
(80% effort)
B. 10 CTB chin ups; rest 60 sec x 5
C. Row 100 m @ 100%; rest 90 sec x 3
A: 225,245,265
cleans felt good today, could have went heavier.
B: all sets unbroken
C: 17/1:23.7,17/1:23.2,17/1:23.2
Felt good today, happy with the numbers.
A. 3 position Hang Power Clean; high, mid thigh, knee cap; 1.1.1 x 3; rest 2 min
(80% effort)
B. 10 CTB chin ups; rest 60 sec x 5
C. Row 100 m @ 100%; rest 90 sec x 3
A: 225,245,265
cleans felt good today, could have went heavier.
B: all sets unbroken
C: 17/1:23.7,17/1:23.2,17/1:23.2
Felt good today, happy with the numbers.
Tuesday, August 3, 2010
Tuesday, 8/3/2010
Training:
A. OHS @ 3011; 3,3,3; rest 3 min
(keep @ 80% effort)
B. Dips @ 3011; 6,4,2; rest 3 min
C. Run 800 m @ 80% x 1
A: 195 felt good
B: 25,35,533
C: 3:12
Where I'm at: Strength feels pretty good right now but that has never my weak spot, muscle endurance and body weight movements are my Achilles right now. I have great improvements in the last month and a half but still not were I want to be yet. I think I'm about 1 to 2 months out from being really competitive, but right now if pistols or HSPU came up in a WOD then I would be in trouble.
A. OHS @ 3011; 3,3,3; rest 3 min
(keep @ 80% effort)
B. Dips @ 3011; 6,4,2; rest 3 min
C. Run 800 m @ 80% x 1
A: 195 felt good
B: 25,35,533
C: 3:12
Where I'm at: Strength feels pretty good right now but that has never my weak spot, muscle endurance and body weight movements are my Achilles right now. I have great improvements in the last month and a half but still not were I want to be yet. I think I'm about 1 to 2 months out from being really competitive, but right now if pistols or HSPU came up in a WOD then I would be in trouble.
Monday, August 2, 2010
Monday, 8/1/2010
Run/Bike 5 Min
50 sit-ups
Run/Bike 3 Min
50 Leg Lifts
Run/Bike 1 Min
50 Sec Front Plank Hold
50 sit-ups
Run/Bike 3 Min
50 Leg Lifts
Run/Bike 1 Min
50 Sec Front Plank Hold
Sunday, August 1, 2010
Sunday, 8/1/2010
Training:
3 reps of T-Line drill @ high effort: rest 2 min x 3
rest 3 min
5 sets:
Power Clean - 3 heavy
rest 0 sec
Sprint 20 m accelerating to 80%
rest 3 min
+
5 sets of 6 strongman med ball toss
rest 3-6 sec b/t reps to retrieve ball, 2 min b/t sets
(work on as high as possible and as much speed through hips as you can)
MDP:
PC: 205,225,235,245,275
T-lines were ok, legs were feeling heavy be 3 rep
enjoyed the strongman med ball tosses.
3 reps of T-Line drill @ high effort: rest 2 min x 3
rest 3 min
5 sets:
Power Clean - 3 heavy
rest 0 sec
Sprint 20 m accelerating to 80%
rest 3 min
+
5 sets of 6 strongman med ball toss
rest 3-6 sec b/t reps to retrieve ball, 2 min b/t sets
(work on as high as possible and as much speed through hips as you can)
MDP:
PC: 205,225,235,245,275
T-lines were ok, legs were feeling heavy be 3 rep
enjoyed the strongman med ball tosses.
Subscribe to:
Comments (Atom)