Thursday, 9/30/2010

OPT's Big Dawg Training:
A1. Close Grip Bench Press @ 40X0; 16" - build to a 1RM: rest as needed
A2. Strict Pronated Chin Ups - build to a 1RM; rest as needed
rest 10 min
B1. 85% Close Grip Bench Press - amrap x 1 set @ 40X0; rest as needed
B2. 85% Strict Chin Ups @ 40X0 - amrap x 1 set; rest as needed

post scores to comments like this:
1. score = weight added for chin up + BWT divided by Close Grip Bench Press
(i.e. 80# + 175# BWT = 255/255 # close grip = 1.0)
2. B1 reps, B2 reps

MDP:

1.(75+240)/285 = 1.105
2. 5,3

For Wednesday, 9/29/2010

OPT Big Dawg Training:
A. Build to a tough 1 in the back squat - high bar @ 40X0
rest 10 min
B. Take 85% of this score and perform AMRAP @ 40X0
(the X in this amrap test is intent and not speed, weight may just get there but NO rest at top and adhere to lowering speed)
rest 10 min
C. DB Split Squat @ 3010; amrap/leg @ 1/3 BWT per hand with DB's -1 set per leg; rest 2 min b/t legs
(warm up to get to this weight by performing a few reps before hand with increasing loads)
D. Sorensen test - amsap - 1 attempt
(get into your back extension machine, tuck chin in, cross hands at chest elbows pointing down and hold the static position for as long as possible WITHOUT lowering from the table top position at top)
MDP:

A. 405
B. 6
C. R-10, L-9
D. 94 sec

Saturday, 9/25/2010

OPT 1 Big Dawg Comp.

"Grider"

Phase 1 - “3-RM Snatch & Burpees”
Competitors will have 10 minutes to find their 3-RM Snatch (either power or full is fine). All 3 consecutive lifts must be completed in 40 seconds or less.
- The first 3 minutes of Phase 1 can be used only to load the barbell and warm-up.
- The remaining 7 minutes of Phase 1 can be used to score as many points as possible.
- Points will be given for amount (in lbs.) of 3-RM Snatch achieved, and one point will be given for every Burpee performed during the 7 minutes.

Example – Athlete A successfully achieves a 3-RM Snatch of 175 lbs. and utilizes the remaining time to complete a total of 35 Burpees. Athlete A will earn a total score of 210 points (175 +35) for Phase 1 of the Challenge.

*** Competitors will rest exactly 3 minutes before beginning Phase 2 of the Challenge.

Phase 2 - “Ten Minute Capacity Test”
Perform the following movements, in order, for max reps (or calories), resting exactly 60 seconds between each station:
- 4 Minute Row (for Calories)
- 3 Minutes of Pull-Ups
- 2 Minutes of Bodyweight Back Squat (3/4 BWT for females)
- 1 Minute of 135/95 lb. Push Press or Jerk

MDP:

phase 1:
195 snatch+ 41 burpee=236
phase 2:
row=78
pu=31
bs=16 @240
pp=16
=142

grand total = 378

Thursday, 9/23/2010

OPT Big Dawg Training:
A. Front Squat @ 30X2; 3,2,1; rest 5 min
B. CTB Chin Ups - 15 fast x 3; rest 2 min
C. Row Sprints; 15 sec @ 110% effort; rest 2:45 x 3

MDP

A)225,255,285
B)done
C)582/616/661

Tuesday, 9/21/2010

OPT Big Dawg Training:
A. Clean and Jerk - (65% x 2, 70% x 2, 75% x 1, 80% x 1) x 2; rest 3 min
B. Clean Pulls - 2 sets x 2 reps: rest 3 min
C. Snatch Balance @ 60%; 2 sets of 3 reps; rest 2 min


MDP:
A:185,200,215,230
B:315
C:130

OPT Big Dawg Training:
part 1:
A. Snatch - (65% x 2, 70% x 2, 75% x 1, 80% x 1) x 2; rest 3 min
B. Snatch Pulls - 2 sets x 2 reps: rest 3 min
C. Back Squat @ 90%; 2 sets of 1 rep; rest 3 min

rest as needed

part 2:
30 m sprint @ 90%
walk back x 3
(rest 3 min b/t sets x 3 sets)
+
Run 20 min @ Z1

MDP

A 140,150,160,170
B 225,225
C 365

4 hour rest

then sprints a 90% and 16 min jog

Glad to be back, a little rusty/jet lag toda

Friday, 9/10/2010

OPT Big Dawg Training:
part 1:
A. Snatch Balance - work up to heaviest single for the day
(compare this % to your OHS 1RM and post as well - OHS/SB)
B. Mid Hang Snatch - 5 sets of 2 reps; rest 3 min
(focus on finish position, quick change of direction and speed under the bar)
C. Power Jerk + Split Jerk; 1.1 x 4; rest 3 min
(work up to heaviest possible PJ; work on getting 4 good sets)

rest 6+ hours

part 2:
Run 20 min @ Z1


MDP

Part 1
A:165 73.3%
B: 155, 135x4 Dropped weight to work on getting under the bar
C:225,235,245,255f(SJ)

Thursday, 9/9/2010

Max's WOD:

AMRAP 10 MIN

15 Mountain Climbers
7 tuck jumps
7 Diamond pushups

OPT's Big Dawg Training
part 1:
A. Halting Clean Dead Lift + Finish @ 1112; 3 x 3; rest 3 min
(add weight from last week)
B. Clean and Jerk - 70% x 1 x 3; 75% x 1 x 3; 80% x 1 x 3; rest 1 min
(1st 9 reps on the minute; if all successful take up singles gradually AHAP off the clock)
C. Clean Pull; 3 x 3; rest 3 min
(add weight from last week)
D. Front Squat - 87%; 3 x 2 reps; rest 3 min

rest 6+ hours

part 2:
AirDyne Sprints:
30 sec all out sprint
Rest 3:30 x 5


MDP:

Part 1
A. 275/395/325
B. 195/205/220...285(PR)
C. 285,295,295
D. 275 felt really good.

B. form much improved I could tell with the heavier weights

Will do Part 2 @ half time.

Part 2

Sub'ed rowing
179
181
184
179
180

Tuesday, 9/7/2010

OHS from Today

Max's WOD:

4 Rounds for Time:

30 Air Squats
15 Burpees

OPT's Big Dawg Training:
part 1:
A. 2 Jerk Balance + 2 Tall Split Jerk; 2.2 x 5; rest 3 min
B. Mid Hang Clean; 5 sets of 2 - 60%; rest 2 min
(focus on finish position, change of direction, and speed under the bar)
C. OHS - find a 1RM; rest as needed b/t sets

rest 6+ hours

part 2:
3 sets @ 80% - keep below redline at all times
30 sec wall balls
30 sec CTB chin ups
30 sec burpees
30 sec double unders
30 sec box jumps - 24"/20"
Rest 2:30

MDP:

Part 1:

A: 135#
B: 190 worked on getting under the bar
C: 225 could have went heavier but form looked bad so I didn't want to push it.

15 min break

Part 2:

Wall Ball: 16,16,16
CTB: 9,9,9,
Burpees: 6,6,6
D/U: 17,13,9(had some issues jumping rope today)
BJ: 12,12,9

Monday, 9/6/2010

Max's WOD:
For Time:

Run 4 min
10 push ups
Run 3 min
20 push ups
Run 2 min
30 push ups
Run 1 min
40 push ups

OPT Big Dawg Training:

part 1:
A. Halting Snatch DL @ 1112; 3 x 3; rest 3 min
(add weight from last week)
B. Snatch: 70% - 1 x 3; 75% - 1 x 3; 80% - 1 x 3; rest 1 min
(1st 9 reps on the min; if all reps successful, take up singles AHAP off the clock)
C. Snatch Pull; 3 x 3; rest 3 min
(add weight from last week)
D. Back Squat @ 20X0; 5 sets of 3; rest 4 min

rest 6+ hours

part 2:
Row 40 sec @ 95-97% effort
Rest 3:20 x 8
(rest actively 7 min b/t sets 4 and 5; ensure cool down to flush)

MDP:

Part 1
A: 255,285,325
B: 150,160,175..185 not feeling it today.
C: 225,235,235
D: 315 felt good

Part 2

221
229
235
235
230
229
227
229

Saturday, 9/4/2010

MAX WOD:

10 rounds of:
10 push-ups
10 sit ups
10 squats



OPT's Big Dawg Training
"combined"

3 x 10 minute countdown timer; 0 sec rest b/t 10 min intervals:
1st 10 min:
Accumulate highest 1 rep clean - score in #
2nd 10 min:
AMRAP parallette HSPU - ears below hand level - score in reps
3rd 10 min:
As many cals in 10 min - Airdyne - score as cals

post score to comments
(295# + 32 reps + 300 cals = 627 as score)
sub rower for airdyne if needed and indicate that in scoring

MDP:
295#
15
147
Total : 457
Tried 315 on cleans but couldn't get under it.
HSPU were ugly and went up one at a time

Friday, 9/3/2010

OPT Big Dawg Training:
A. 2 mid hang muscle snatch + 2 snatch balance; 2.2 x 5; rest 2:30
(add weight form last week)
B. Power Snatch + Mid Hang Snatch - 70%; 1.1 x 5; rest 3 min
(% of higher max (snatch or power snatch))
C. 2 Snatch Push Press + 2 OHS; 2.2 x 4; rest 3 min
(2 sec hold at top of each press; 2 sec hold at bottom of each OHS; should be considerably heavier than last week - fewer reps!)

MDP:

A:95/105*2/115*2
B:150
C:135/135/145/155

My right shoulder feels tight/weird with the bar locked overhead.