"Fran"
21-15-9
95# Thrusters
Pull-ups
MDP: 5:18
ARP: 7:48
Saturday, October 30, 2010
Friday, October 29, 2010
Friday, 10/29/2010
OPT's Big Dawg Training:
speed strength:
A1. back squat with chains @ 30X2; 3 x 5; rest 90 sec
A2. power snatch @ 13X0; 3 x 5; rest 90 sec
B. front squat @ 30X0; 3,3,3 - 80%; rest 1 min
C1. GHD Sit Ups @ 1010; 15 unbroken; rest 10 sec
C2. GHD extensions @ 1010; 15 unbroken; rest 10 sec
C3. CTB chin ups - 15 unbroken; rest 90 sec x 3
MDP:
A1. 205,225,245,265,285 plus what ever 2 14ft long log chains weigh
A2. 155,155,165,175,185
B. 235 all sets
C's all unbroke
speed strength:
A1. back squat with chains @ 30X2; 3 x 5; rest 90 sec
A2. power snatch @ 13X0; 3 x 5; rest 90 sec
B. front squat @ 30X0; 3,3,3 - 80%; rest 1 min
C1. GHD Sit Ups @ 1010; 15 unbroken; rest 10 sec
C2. GHD extensions @ 1010; 15 unbroken; rest 10 sec
C3. CTB chin ups - 15 unbroken; rest 90 sec x 3
MDP:
A1. 205,225,245,265,285 plus what ever 2 14ft long log chains weigh
A2. 155,155,165,175,185
B. 235 all sets
C's all unbroke
Wednesday, October 27, 2010
Wednesday, 10/27/2010
OPT's Big Dawg Training:
aerobic power:
30 sec airdyne sprint @ 90%
30 sec airdyne spin @ 50%
repeat 10 times
rest 10 min - complete 50 GH Raises anyway in this time period
30 sec airdyne sprint @ 90%
30 sec airdyne spin @ 50%
repeat 10 times
MDP:
Sub'ed DU's for the 90% and SU's for the 50% didn't have any way of checking my HR while still going.
aerobic power:
30 sec airdyne sprint @ 90%
30 sec airdyne spin @ 50%
repeat 10 times
rest 10 min - complete 50 GH Raises anyway in this time period
30 sec airdyne sprint @ 90%
30 sec airdyne spin @ 50%
repeat 10 times
MDP:
Sub'ed DU's for the 90% and SU's for the 50% didn't have any way of checking my HR while still going.
Monday, October 25, 2010
Monday, 10/25/2010
OPT's Big Dawg Training
Aerobic Recovery:
Run 10 min @ Z1
then...
4 sets of 2 min @ Z4, 2 min @ Z1
then...
Run 10 min @ Z1
rest 10 min
Muscle Up skill work - 15 min
MDP:
Running felt good , 3 and 4 sets I got a winded by the end of the Z4.
MU work went good went up to a 20 lb weight MU for the first time!
Aerobic Recovery:
Run 10 min @ Z1
then...
4 sets of 2 min @ Z4, 2 min @ Z1
then...
Run 10 min @ Z1
rest 10 min
Muscle Up skill work - 15 min
MDP:
Running felt good , 3 and 4 sets I got a winded by the end of the Z4.
MU work went good went up to a 20 lb weight MU for the first time!
Thursday, October 21, 2010
Thursday 10/21/2010
OPT's Big Dawg Training
Aerobic Power:
Row 2K @ 90%
rest 2 min x 3
(times should be approx 10-15% over 2K PB - goal is EXACTLY same pace each set)
rest 8+ hours
Base Strength:
A. Barbell Complex - Power Clean x 1, Push Press x 2, Front Squat x 1, Thruster x 1; rest 90 sec x 5 (last set only tough one)
B1. Paused Ring Dips @ 21X5; amrap x 3; rest 1 min
B2. Bent Over DB Rowing @ 1010; 12-15 x 3; rest 1 min
Row 2K @ 90%
rest 2 min x 3
(times should be approx 10-15% over 2K PB - goal is EXACTLY same pace each set)
rest 8+ hours
Base Strength:
A. Barbell Complex - Power Clean x 1, Push Press x 2, Front Squat x 1, Thruster x 1; rest 90 sec x 5 (last set only tough one)
B1. Paused Ring Dips @ 21X5; amrap x 3; rest 1 min
B2. Bent Over DB Rowing @ 1010; 12-15 x 3; rest 1 min
Part 1: 7:50,7:49,7:49
Part 2:
A 155,175,195,195,225
I could lock out the thruster @ 225
B1: 6,5,4
B2: all set 15 reps @ 35lbs db's
My body feels wrecked
Wednesday, October 20, 2010
Tuesday 10/20/2010
OPT's big dawg Training:
Anaerobic Alactic Endurance
8 reps - hang power clean high speed high load - you choose
15 unbroken box jumps - 24/20"
rest 2 min x 5
Active rest 5 min
8 reps - hang power snatch high speed high load - you choose
Row Sprint 15 sec @ maximal effort
rest 2 min x 5
MDP:
Part 1: 155 x2, 175 x3
Part 2: 135 x5
distance rowed 90,89,91,92,95
Anaerobic Alactic Endurance
8 reps - hang power clean high speed high load - you choose
15 unbroken box jumps - 24/20"
rest 2 min x 5
Active rest 5 min
8 reps - hang power snatch high speed high load - you choose
Row Sprint 15 sec @ maximal effort
rest 2 min x 5
MDP:
Part 1: 155 x2, 175 x3
Part 2: 135 x5
distance rowed 90,89,91,92,95
Tuesday, October 19, 2010
Tuesday, 10/19/2010
OPT's Big Dawg Training
Base Strength:A1. Clean Grip DeadLift @ 21X1; 2.. x 5; rest 15 sec
A2. Ring Dips + weight vest - heavier than last @ 20X0; amrap (-1) x 5; rest 3 min
B1. KB Pistol - 20 total alternating per rep x 4; rest 45 sec
B2. Ring HandStand Push Ups @ 31X1; amrap (-1) x 4; rest 45 sec
C. L Sit - amsap x 5 sets; rest 30 sec b/t sets
A2. Ring Dips + weight vest - heavier than last @ 20X0; amrap (-1) x 5; rest 3 min
B1. KB Pistol - 20 total alternating per rep x 4; rest 45 sec
B2. Ring HandStand Push Ups @ 31X1; amrap (-1) x 4; rest 45 sec
C. L Sit - amsap x 5 sets; rest 30 sec b/t sets
A1: 335,355,375,395,405 all sets 2 reps
A2: 6,6,6,6,5
B1: sub'ed elevated unweighted pistols
B2: sub'ed regular hspu 3,4,5,3
C: sub'ed tucked knees on rings 26sec,25sec,19sec,17sec,15sec
Monday, October 18, 2010
Monday, 10/18/2010
OPT's Big Dawg Training
A1. Ring Dips weighted @ 20X0; 2-3 x 3; rest 1 min
A2. Single leg DB Dead Lift @ 2020; 8-12/leg x 3; rest 1 min
B. 100 TGU - slow and steady for tech, not time - 16kg/12kg
C. Row 20 min @ Z1
MDP:
A1: @45lbs 3,3,3,
A2: @45lbs dbs 12,10,8
B 100 reps done
C: will do tomorrow morning
I could feel my hamstring knot-up by the end of A2
A1. Ring Dips weighted @ 20X0; 2-3 x 3; rest 1 min
A2. Single leg DB Dead Lift @ 2020; 8-12/leg x 3; rest 1 min
B. 100 TGU - slow and steady for tech, not time - 16kg/12kg
C. Row 20 min @ Z1
MDP:
A1: @45lbs 3,3,3,
A2: @45lbs dbs 12,10,8
B 100 reps done
C: will do tomorrow morning
I could feel my hamstring knot-up by the end of A2
Sunday, October 17, 2010
Friday, October 15, 2010
Friday, 10/15/2010
OPT's Big Dawg Training:
Anaerobic Alactic Power:
2 Power Clean - 85% 1RM
Sprint 40 m @ 95% effort
rest 3 min x 5
Rest 10 min
Power Clean x 1
Front Squat x 1
Hang Power Clean x 1
(every 90 sec on the timer for 5 sets - 90% effort)
Rest 10 min
10 burpees AFAP
Static Ring hold to fatigue
rest 2 min x 3
post notes and loads used to comments
MDP:
Part 1: 250x2,260x3
Part 2: 245
Part 3: 25sec,24sec,20sec
I felt really good today, the best I have felt since coming back from Scotland.
Wish the static holds on part 3 where longer, next time.
Anaerobic Alactic Power:
2 Power Clean - 85% 1RM
Sprint 40 m @ 95% effort
rest 3 min x 5
Rest 10 min
Power Clean x 1
Front Squat x 1
Hang Power Clean x 1
(every 90 sec on the timer for 5 sets - 90% effort)
Rest 10 min
10 burpees AFAP
Static Ring hold to fatigue
rest 2 min x 3
post notes and loads used to comments
MDP:
Part 1: 250x2,260x3
Part 2: 245
Part 3: 25sec,24sec,20sec
I felt really good today, the best I have felt since coming back from Scotland.
Wish the static holds on part 3 where longer, next time.
Wednesday, October 13, 2010
Wednesday, 10/13/2010
OPT's big dawg training
Anaerobic Alactic Endurance
Row Sprints:
20 sec @ maximal effort
Rest 2:40 x 4
Active rest 5 min
20 sec @ maximal effort
Rest 2:40 x 4
rest 8+ hours
CP-Strength Endurance
As many rounds in 15 minutes:
5 weighted chin ups - 45#/25#
7 OHS - 135#/95#
post avg watts for all 8 sets for row and rounds to comments
MDP:
Watts: 549,586,584,628,558,649,633,634
Part: 6 rounds + 5 chin-ups
Anaerobic Alactic Endurance
Row Sprints:
20 sec @ maximal effort
Rest 2:40 x 4
Active rest 5 min
20 sec @ maximal effort
Rest 2:40 x 4
rest 8+ hours
CP-Strength Endurance
As many rounds in 15 minutes:
5 weighted chin ups - 45#/25#
7 OHS - 135#/95#
post avg watts for all 8 sets for row and rounds to comments
MDP:
Watts: 549,586,584,628,558,649,633,634
Part: 6 rounds + 5 chin-ups
Monday, October 11, 2010
Monday, 10/11/2010
OPT's Big Dawg Traing:
Aerobic Power/IWT:
12 unbroken power snatch - 115#/80#
90 sec AirDyne @ 90%
rest 2 min x 3
rest 5 total minutes b/t sets
12 unbroken push press - 125#/85#
90 sec burpee broad jumps @ 90%
rest 2 min x 3
rest 5 total minutes b/t sets
5 sets:
15 knees to elbows
10 sec rest
15 push ups
10 sec rest
12 unbroken power snatch - 115#/80#
90 sec AirDyne @ 90%
rest 2 min x 3
rest 5 total minutes b/t sets
12 unbroken push press - 125#/85#
90 sec burpee broad jumps @ 90%
rest 2 min x 3
rest 5 total minutes b/t sets
5 sets:
15 knees to elbows
10 sec rest
15 push ups
10 sec rest
MDP:
A. Sub'ed rowing all set unbroken and rowed 450 to 452 all sets
B. all unbroken 11,12,12
C. first 2 rounds unbroken then had to break the KTE up. 6:45
Saturday, October 9, 2010
Saturday, 10/9/2010
Testing:
A. AMRAP Sets of 5 reps of BWT (male) and 3/4 BWT (female) OHS in 12 minutes
rest 20 min
B. AMRAP Sets of 1 rep of 1/2 BWT (male) and 1/3 BWT (female) Weighted Chin Up in 6 minutes
rest 10 min
C. AMRAP shoulder to overhead - 155#/105# in 3 minutes
bar must be reloaded for OHS onto back or rack b/t efforts
hands must leave bar after 1 rep for chin ups
shoulder to overhead anyhow for C
MDP:
A: 0 @ 240
B: 2 @117.5
C: 44 Reps
OHS got a couple reps but couldn't keep the weight stable to string 5 in a row.
120 lbs. in PR for PUs
A. AMRAP Sets of 5 reps of BWT (male) and 3/4 BWT (female) OHS in 12 minutes
rest 20 min
B. AMRAP Sets of 1 rep of 1/2 BWT (male) and 1/3 BWT (female) Weighted Chin Up in 6 minutes
rest 10 min
C. AMRAP shoulder to overhead - 155#/105# in 3 minutes
bar must be reloaded for OHS onto back or rack b/t efforts
hands must leave bar after 1 rep for chin ups
shoulder to overhead anyhow for C
MDP:
A: 0 @ 240
B: 2 @117.5
C: 44 Reps
OHS got a couple reps but couldn't keep the weight stable to string 5 in a row.
120 lbs. in PR for PUs
Friday, October 8, 2010
Friday, 10/8/2010
OPT's Big Dawg Training
Anaerobic Alactic Endurance
AirDyne Sprints:
20 sec @ maximal effort
2:40 rest spin lightly x 6
rest 6 min
20 sec @ maximal effort
2:40 rest spin lightly x 6
MDP:
Sub'ed Rowing for 20 sec portion
and jumped SU for 2:40 portion
Distances in meters:
108,108,116,112,114,118
Rest
112,121,119,118,117,116
Anaerobic Alactic Endurance
AirDyne Sprints:
20 sec @ maximal effort
2:40 rest spin lightly x 6
rest 6 min
20 sec @ maximal effort
2:40 rest spin lightly x 6
MDP:
Sub'ed Rowing for 20 sec portion
and jumped SU for 2:40 portion
Distances in meters:
108,108,116,112,114,118
Rest
112,121,119,118,117,116
Max's weekend WOD's
3 workouts, do one a day and pick a different one each day. Post scores to comments.
1. Run 1 mile
50 dips
50 sit-ups
Run 1 mile
Post time to comments
2. As many rounds as possible(amrap) in 20 mins
Max push-ups
400 meter run
Post total push-ups and rounds to comments
3. 4 rounds
30 lunges
10 pull-ups
Post time to comments
1. Run 1 mile
50 dips
50 sit-ups
Run 1 mile
Post time to comments
2. As many rounds as possible(amrap) in 20 mins
Max push-ups
400 meter run
Post total push-ups and rounds to comments
3. 4 rounds
30 lunges
10 pull-ups
Post time to comments
Thursday, October 7, 2010
Thrusday, 10/7/2010
OPT's big dawg training
base Strength:
A1. Front Squat @ 30X0; 2-3 x 7; rest 10 sec
A2. Back Squat @ 30X0; amrap x 7; rest 2 min
A3. L Pull Ups @ 31X1; amrap (-1) x 7; rest 3 min
B. Hang Squat Clean - build quickly on the minute to a heavy single with perfect form
C1. Mixed Grip Chin Ups @ 30X0; 3-4 x 4; rest 10 sec
C2. CTB Chin Ups - 10 AFAP x 4; rest 2 min
(use same barbell for back squat as front squat; perform front squat reps; rest 10 sec while bar on rack; then perform amrap @ tempo!!!; mix grip per set on chin ups - one palm facing you, one palm away)
MDP
A1 205,215,225,235,245
A2 12,10,10,8,8
A3 6,5,5,4,5
Called it tonight, started feeling light headed.
base Strength:
A1. Front Squat @ 30X0; 2-3 x 7; rest 10 sec
A2. Back Squat @ 30X0; amrap x 7; rest 2 min
A3. L Pull Ups @ 31X1; amrap (-1) x 7; rest 3 min
B. Hang Squat Clean - build quickly on the minute to a heavy single with perfect form
C1. Mixed Grip Chin Ups @ 30X0; 3-4 x 4; rest 10 sec
C2. CTB Chin Ups - 10 AFAP x 4; rest 2 min
(use same barbell for back squat as front squat; perform front squat reps; rest 10 sec while bar on rack; then perform amrap @ tempo!!!; mix grip per set on chin ups - one palm facing you, one palm away)
MDP
A1 205,215,225,235,245
A2 12,10,10,8,8
A3 6,5,5,4,5
Called it tonight, started feeling light headed.
Wednesday, October 6, 2010
Wednesday, 10/6/2010
Max's Benchmark test
Tabata* sets of (12 minutes of work)
Push-ups,
Squats,
Sit-ups
2 rest minutes between each movement.
* Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times). Each exercise is scored by the weakest number of reps in each of the eight intervals (example: if I did tabata push-ups and my intervals where 16,15,15,12,8,10,12,12 my score would be 8)
Tabata* sets of (12 minutes of work)
Push-ups,
Squats,
Sit-ups
2 rest minutes between each movement.
* Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times). Each exercise is scored by the weakest number of reps in each of the eight intervals (example: if I did tabata push-ups and my intervals where 16,15,15,12,8,10,12,12 my score would be 8)
Tuesday, October 5, 2010
Tuesday, 10/5/2010
OPT Big Dawg Training:
part 1:
5 sets @ 95%:
20 ring dips
20 unbroken chin ups
20 GHD sit ups
20 squats
20 GHD extensions
rest 2 min b/t sets
rest 8+hours
part 2:
for time/reps:
Row 2K
+
AMRAP Double Unders in time remaining in 10 minute time cap
(row must be done to its entirety before starting DU's)
MDP:
Part 1:
4:43
5:15
5:50
6:15
5:43
Was not feeling it today.
Got up to late this morning will do part 2 tomorrow morning
Part 2
Row: 7:21
DU's: 83
My fine motor skills disappeared while rowing, I couldn't string together more than 10 DU's
part 1:
5 sets @ 95%:
20 ring dips
20 unbroken chin ups
20 GHD sit ups
20 squats
20 GHD extensions
rest 2 min b/t sets
rest 8+hours
part 2:
for time/reps:
Row 2K
+
AMRAP Double Unders in time remaining in 10 minute time cap
(row must be done to its entirety before starting DU's)
MDP:
Part 1:
4:43
5:15
5:50
6:15
5:43
Was not feeling it today.
Got up to late this morning will do part 2 tomorrow morning
Part 2
Row: 7:21
DU's: 83
My fine motor skills disappeared while rowing, I couldn't string together more than 10 DU's
Monday, October 4, 2010
Monday, 10/4/2010
OPT's Big Dawg Training:
Training:
A1. Seated BB Press Waveload @ 31X2; 6,4,2,6,4,2; rest 3 min
A2. Supinated Paused Weighted CTB Chin Ups @ 31X2; 4-5 x 6; rest 3 min
(pause 2 sec at top with chest pinned to bar and scapulae down and back)
MDP:
A. 95/115/135/125/165/185
B. @25# 5/4/4/4/4/4
Started A a little light but ended it about right.
Training:
A1. Seated BB Press Waveload @ 31X2; 6,4,2,6,4,2; rest 3 min
A2. Supinated Paused Weighted CTB Chin Ups @ 31X2; 4-5 x 6; rest 3 min
(pause 2 sec at top with chest pinned to bar and scapulae down and back)
MDP:
A. 95/115/135/125/165/185
B. @25# 5/4/4/4/4/4
Started A a little light but ended it about right.
Sunday, October 3, 2010
Sunday, 10/3/2010
OPT's big Dawg Training
part 1:
A. Hang Squat Snatch knee cap - 3 x 3 tech work; rest as needed
B. Back Squat @ 30X0; 2-3 x 5; rest 5 min
C. Omni Toes to Bar - 12 reps/set x 5; rest 1 min
(touch bar outside of hands, at hands, vary per rep)
rest 4+ hours
part 2:
4 sets of 5 min work @ 80%; 4 min active rest b/t sets:
rounds of:
10 burpees
10 KBS - 2/1.5 pd
20 double unders
10 db bent over rows - 45/30#/h
MDP:
Part 1
A. 135/145/155
B. 315,325,335,345,355
5 hours rest
Part 2
1. 2 rds + 4 burpees
2-4. 1 rds + 10 burpees, 10 kbs, 20 du's
part 1:
A. Hang Squat Snatch knee cap - 3 x 3 tech work; rest as needed
B. Back Squat @ 30X0; 2-3 x 5; rest 5 min
C. Omni Toes to Bar - 12 reps/set x 5; rest 1 min
(touch bar outside of hands, at hands, vary per rep)
rest 4+ hours
part 2:
4 sets of 5 min work @ 80%; 4 min active rest b/t sets:
rounds of:
10 burpees
10 KBS - 2/1.5 pd
20 double unders
10 db bent over rows - 45/30#/h
MDP:
Part 1
A. 135/145/155
B. 315,325,335,345,355
5 hours rest
Part 2
1. 2 rds + 4 burpees
2-4. 1 rds + 10 burpees, 10 kbs, 20 du's
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