Thursday, Dec 10th, 2009

Day 16 Training:

part 1:
On the minute every minute for 7 minutes perform 5 squat clean thrusters - be fast and aggressive; you must choose a weight that will challenge you mentally on the last few sets; it has to be the same weight every set and it has to be unbroken (you cannot let go of bar)
rest 3 minutes EXACTLY
On the minute every minute for 5 minutes perform 10 challenging chin ups (if you can do 10 chest to bar easy, do them weighted, if chin ups alone are challenging do them); they have to be unbroken
rest 1 minute EXACTLY
On the minute every minute for 3 minutes perform 25 unbroken sit ups - unanchored, hands at temples

rest 8+ hours

part 2:
Run three 5 minute blocks
2 minutes rest b/t blocks
In each 5 min block of running you must maintain a pace "just below" your threshold; there can be no ups or downs in intensity; the goal is to keep the pace high and challenging and maintain it for 3 blocks (the distance covered and speed per block must be identical - this will allow you to judge your intensity)

post loads and notes for part 1 and notes on effort for part 2 to comments

Wed, Dec 9th, 2009

Day 15 Training:

A. Dead Lift - build to a heavy triple quickly; rest and then take no more than 3 more sets to build to a heavy but not 1RM; rest as needed b/t 1's
B1. Press Cluster - 1.1.1.1.1 x 5; rest 120 sec
B2. KBS - 25 unbroken x 5 sets; rest 120 sec
C. DB External Rotation - 4-7/arm x 3 sets; rest 45 sec b/t arms

post loads to comments as well as differences in feel of DL's this session
cluster - perform 1 rep, unload and rack weight for 10 sec, reload and perform another rep..for five reps total per set; weight should be just higher than your regular 5RM press overhead; double tomorrow

post wod fuel male:

above 12% - 40g prot/10g carb

8-12% - 40g prot/25g carb

below 8% - 40g prot/40g carb

post wod fuel - female:

above 16% - 30g prot/10g carb

12-14% - 30g prot/20g carb

below 12% - 30g prot/30g carb

eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

Rest/Reflect - Tues. Dec 8th, 2009

What are your 3 top priority training goals for 2010?
Post the 3 and ONLY 3 to comments, put it out there!
This is for everyone. This is important. This is for you.

Mon, Dec 7th, 2009

Day 14 Training:

A1. Front Squat @ 30X0; 2-3 x 5; rest 10 sec
A2. AMRAP Chin Ups; 5 sets; rest 240 sec
+
AMRAP extra ROM HSPU in 1 minute; rest 10 sec
5 max vertical jump and extend; rest 10 sec
25 unbroken GHD sit ups hands overhead; rest 60 sec
4 sets

(increase your normal ROM on the HSPU on parallettes, plates, you choose, increase your negatives distance, or find ways to make it harder; take 5-7 seconds in b/t max vertical jump - fully extend body at top height)

post loads for A1 and reps for A2 as well as notes on the gymnastics to comments; post your highest jump in inches if your measuring

Sunday, Dec 6th, 2009

Day 13 Training:

A1. Hang Power Snatch @ 11X1; 2-3 x 6; rest 120 sec
note-drop weight to floor b/tr reps if needed
A2. Bench Press @ 30X0; 3,2,1,3,2,1; rest 120 sec
note-wave load; 2nd 3,2,1 is higher effort and loads than 1st 3,2,1; waves higher than last week
B. Dead Lift @ 11X1; 50% 1RM; 10 sets of 3; rest 45 sec
note-focus on speed on concentric
C1. Dips @ 30X0; 3,3,3; rest 90 sec
note-full depth, try same load for 3 you did for 2 last week
C2. GHD Raises @ 2020; 15 x 3; rest 90 sec
note-change hands to ensure you get all reps, make them harder than last week

post loads and notes to comments
point out your differences in A1 this week to last week
single tomorrow

post wod fuel male:

above 12% - 40g prot/10g carb

8-12% - 40g prot/25g carb

below 8% - 40g prot/40g carb

post wod fuel - female:

above 16% - 30g prot/10g carb

12-14% - 30g prot/20g carb

below 12% - 30g prot/30g carb

eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

Friday, Dec 4th, 2009

Day 12 Training:

part 1:
A.
20 sec AMRAP hang squat cleans - 95#/65#
40 sec rest
20 sec AMRAP GHD sit ups
40 sec rest
x 4
B.
rest 5 minutes
30 "jump and switch" lunges
30 back extensions
rest 1 min
x 3

rest 20+ minutes

part 2:
60 sec AMRAP Double Unders
30 sec rest x 10

post total reps for part 1A, times for part 1B, total reps for part 2 (and compare to Rhiannon score if you've done it before) as well as your best 5K row time to comments
ex.
1A - 68
1B - 60,59,59 s
2 - 634 (rhiannon - 624)
5K row - 18:46

two hands overhead for sit ups, hands at temples and elbows OUT for extensions, switch lunges is a lunge in place with a jump at top, switch legs in the process; Sat off day, Sun single

Thurs, Dec 3rd, 2009

I took this photo (stairs to my basement in where OPT started) in 2004, and seeing I had some time to reflect on this hot winter night.... It was moments before the last trip up these stairs to get the last piece of equipment off the Atlantis order that had come...i think some plate mates...and i captured the moment because I knew afterwards I would be in for a doozy of a time for the next few years. Many have doubted and disagreed the path that I have taken, but I NEVER flinched. So I pass on to those who have some obstacles in their way (mine at the time of photo was being more than broke, quitting my job and risking it all) that when you put your mind to a goal that you truly believe in, become a finisher. In the end, you'll see that it will not matter what place you finished, but if you give it your all on the trip, the results are amazing!

Day 11 Training:

A. Dead Lift - build to a heavy triple quickly; rest and then take no more than 3 more sets to build to a heavy but not 1RM; rest as needed b/t 1's
B1. Press Cluster - 1.1.1.1.1 x 5; rest 120 sec
B2. KBS - 21 unbroken x 5 sets; rest 120 sec
C. DB External Rotation - 4-7/arm x 3 sets; rest 45 sec b/t arms

cluster - perform 1 rep, unload and rack weight for 10 sec, reload and perform another rep..for five reps total per set; weight should be just higher than your regular 5RM press overhead

post loads and notes to comments as well as your latest best 5K run time; if not lately, your PB and last time it was done; double on Friday.

Training Schedule till X-Mas 2009

Dec 3rd - single
Dec 4th - double
Dec 5th - off
Dec 6th - single
Dec 7th - single
Dec 8th - off
Dec 9th - single
Dec 10th - double
Dec 11th - off
Dec 12th - triple
Dec 13th - single
Dec 14th - off
Dec 15th - single
Dec 16th - single
Dec 17th - off
Dec 18th - single
Dec 19th - double
Dec 20th - off
Dec 21st - double
Dec 22nd - double
Dec 23rd - off
Dec 24th - single
Dec 25th - Dec 29th - off
Dec 30th - start phase 2

I know there will be differing dates for the sectionals for the qualifying process for some Big Dawgs; just wanted to let everyone know that I am aware of this and will do my best to ensure everyone is prepared for their individual goals/competitions...even if you are not competing, it is imperative that you still follow cycles in your training plan...there has to be a purpose...and an end line in sight that scares/excites you!

Wed, Dec 2nd, 2009

Gluten Free Apple Crisp

2 cups blanched almond flour
½ teaspoon celtic sea salt
1 teaspoon cinnamon
½ teaspoon nutmeg
½ cup grapeseed oil
¼ cup agave nectar
1 tablespoon vanilla extract
5 medium apples, peeled, sliced, then chopped in half width-wise

1. In a large bowl, combine almond flour, salt, cinnamon and nutmeg

2. In a smaller bowl, combine oil, agave and vanilla

3. Stir wet ingredients into dry

4. Place apples in a 2-3 quart glass baking dish (a mixing bowl or an 8x8 square)

5. Sprinkle topping over the apples

6. Cover and bake at 350° for 50 minutes on low rack

7. When apples are soft and their juices bubble, remove cover and bake 10 more minutes to brown crisp

8. Serve warm

Serves 6 - reference www.elanaspantry.com

Tues, Dec 1st, 2009

Day 10 Training:


A1. Front Squat @ 30X0; 2-3 x 5; rest 10 sec
A2. AMRAP Chin Ups; 5 sets; rest 240 sec
+
3 rounds for time;
135/95# hang squat clean unbroken x 10
35 anchored it ups

post loads/reps for A1/A2 and time for conditioning workout to comments

Monday, Nov 30th, 2009

Day 9 training:

part 1:
A1. Hang Power Snatch @ 11X1; 2-3 x 6; rest 120 sec
note-drop weight to floor b/tr reps if needed
A2. Bench Press @ 30X0; 3,2,1,3,2,1; rest 120 sec
note-wave load; 2nd 3,2,1 is higher effort and loads than 1st 3,2,1
B. Dead Lift @ 11X1; 60% 1RM; 8 sets of 3; rest 45 sec
note-focus on speed on concentric
C1. Dips @ 30X0; 6,4,2; rest 90 sec
note-full depth
C2. GHD Raises @ 2020; 15 x 3; rest 90 sec
note-change hands to ensure you get all reps

rest 8+ hours

part 2:
5 min row warm up @ 50% effort
then..
20 sec increasing work/10 sec easy recovery x 8
(focus on increasing effort per interval so last 6,7,8 are very challenging)
rest 5 min
then..
1 min row sprint @ 90% effort, rest off rower walking for 2 min x 3
(goal is same meters covered in all 3 efforts EXACTLY!!!)
then..
5 min row cool down @ 50%

post loads/notes for part 1 and notes and meters for part 2 to comments as well as your fueling strategy post workout for these 2 different workouts

Sat Nov 28, 2009

Day 8 Training:

part 1:
15,12,9,6,3 rep rounds for time;
Power Snatch - 95/65#
Burpees
(chest to deck, jump and clap overhead at top; everyone video it and download)

rest 4 hours

part 2:
Sprint Run 3 min @ 90%
walk 1 min
Sprint Run 2 min @ 90%
walk 1 min
Sprint Run 1 min @ 90%
walk 1 min
Sprint Run 2 min @ 90%
walk 1 min
Sprint Run 3 min @ 90%
(try to maintain same speed throughout all intervals)

post time for couplet sprint and notes on run intervals to comments
rest on Sunday

Friday, Nov 27th, 2009

day 7 Training:

A. Power Clean/Push Press/Push Jerk/Split Jerk - 1.1.1.1 x 5; rest 180 sec

B1. KBS heavy x 18 reps x 3; rest 90 sec

B2. HSPU close grip @ 21X1; amrap x 3; rest 90 sec

C1. GHD Raises @ 2020; 15 x 3; rest 60 sec

C2. Toes to Bar - 21 reps x 3; rest 60 sec

post loads and notes to comments
focus on fixing what was needed in A from day 3, use same load for swings
double on saturday, sunday off, double on monday, tuesday single, wednesday off...

post wod fuel male:

above 12% - 40g prot/10g carb

8-12% - 40g prot/25g carb

below 8% - 40g prot/40g carb

post wod fuel - female:

above 16% - 30g prot/10g carb

12-14% - 30g prot/20g carb

below 12% - 30g prot/30g carb

eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

Wed, Nov 24th, 2009

day 6

A1. mixed grip chin ups @ 31X0; 4-6 x 4; rest 90 sec
pull to supinated hand

A2. 1 1/4 back squat @ 4010; 6-8 x 4; rest 90 sec
full depth, come up to parallel, back to full depth, then up

B1. lean away supinated chin ups unweighted @ 4111; amrap x 3; rest 75 sec
pull straight up, lean away as far as you can on lowering

B2. db forward lunges @ 10X0; 8/leg x 3; rest 75 sec
drive through heel on return

C1. powell raises @ 3010; 8-10/arm x 3; rest 60 sec

C2. anchored sit ups; 35 reps x 3; rest 60 sec

post weights, reps and notes to comments
ensure loads are 2-3% more than day 2 of this cycle

post wod fuel male:

above 12% - 40g prot/10g carb

8-12% - 40g prot/25g carb

below 8% - 40g prot/40g carb

post wod fuel - female:

above 16% - 30g prot/10g carb

12-14% - 30g prot/20g carb

below 12% - 30g prot/30g carb

eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

Tues, Nov 24, 2009

day 5

A1. bench press @ 50X1; 6-8 x 4; rest 90 sec

A2. snatch grip dead lift with straps @ 41X1; 5-7 x 4; rest 90 sec

B1. dips @ 4010; 6-8 x 3; rest 75 sec

B2. GHD Raises @ 2020; 10-15 x 3; rest 75 sec

C1. db ext rot @ 3010; 8-10/arm x 3; rest 60 sec

C2. toes to bar; 18 reps x 3; rest 60 sec

post weights and notes to comments
ensure total loads for day is 2-3 percent or higher more than day 1 of cycle

post wod fuel male:

above 12% - 40g prot/10g carb

8-12% - 40g prot/25g carb

below 8% - 40g prot/40g carb

post wod fuel - female:

above 16% - 30g prot/10g carb

12-14% - 30g prot/20g carb

below 12% - 30g prot/30g carb

eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

Monday, November 23rd, 2009

It is imperative that if you are doing the Big Dawg program that you post!
If I can set up this blog with my technological expertise??? then you can post your scores and notes.
It helps me, the others and the community grow.
The data is what is important!

Sun, Nov 22, 2009

day 4 Training:

Sprint Row 30 sec @ 100% effort

Rest 2:30

repeat 7 times

post total meters rowed to comments

(i.e. 1400 m)

Sat, Nov 21, 2009

day 3 Training:

A. Power Clean/Push Press/Push Jerk/Split Jerk - 1.1.1.1 x 5; rest 180 sec

B1. KBS heavy x 15 reps x 3; rest 90 sec

B2. HSPU close grip @ 21X1; amrap x 3; rest 90 sec

C1. GHD Raises @ 2020; 12 x 3; rest 60 sec

C2. Toes to Bar - 15 reps x 3; rest 60 sec

post loads and notes to comments

post wod fuel male:

above 12% - 40g prot/10g carb

8-12% - 40g prot/25g carb

below 8% - 40g prot/40g carb

post wod fuel - female:

above 16% - 30g prot/10g carb

12-14% - 30g prot/20g carb

below 12% - 30g prot/30g carb

eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

Thurs, Nov 19th, 2009

Katrina Burton comes out on top again for Big Dawg Championships # 2...well done Katrina; and congrats to outstanding female performances this weekend!!!!
Kat - contact Trev @ optclientsupport@gmail.com for your mailing address for the prize.

day 2

A1. mixed grip chin ups @ 31X0; 4-6 x 4; rest 90 sec
pull to supinated hand

A2. 1 1/4 back squat @ 4010; 6-8 x 4; rest 90 sec
full depth, come up to parallel, back to full depth, then up

B1. lean away supinated chin ups unweighted @ 4111; amrap x 3; rest 75 sec
pull straight up, lean away as far as you can on lowering

B2. db forward lunges @ 10X0; 8/leg x 3; rest 75 sec
drive through heel on return

C1. powell raises @ 3010; 8-10/arm x 3; rest 60 sec

C2. anchored sit ups; 35 reps x 3; rest 60 sec

post weights and notes to comments; Friday Nov 20th off

post wod fuel male:

above 12% - 40g prot/10g carb

8-12% - 40g prot/25g carb

below 8% - 40g prot/40g carb

post wod fuel - female:

above 16% - 30g prot/10g carb

12-14% - 30g prot/20g carb

below 12% - 30g prot/30g carb

eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

male results and the beginning of a wonderful relationship

http://www.youtube.com/watch?v=9k-h5gNF5zA - thanks Blair and CF Hellerup

Next Comp - Jan 23rd/24th; 2 phases in training till then - phase 1 - Nov 18-Dec 24 (break over X-mas), then phase 2 - Dec 30 - Jan 22

women results to come...stay tuned...Joey and Unit; surprises will come via mail; send Trevor your mailing address to optclientsupport@gmail.com

phase 1 (2 on/1 off x 12) - there will be doubles/triples towards the end of the cycle

day 1

A1. bench press @ 50X1; 6-8 x 4; rest 90 sec

A2. snatch grip dead lift with straps @ 41X1; 5-7 x 4; rest 90 sec

B1. dips @ 4010; 6-8 x 3; rest 75 sec

B2. GHD Raises @ 2020; 10-15 x 3; rest 75 sec

C1. db ext rot @ 3010; 8-10/arm x 3; rest 60 sec

C2. toes to bar; 12 reps x 3; rest 60 sec

post weights and notes to comments

post wod fuel male:

above 12% - 40g prot/10g carb

8-12% - 40g prot/25g carb

below 8% - 40g prot/40g carb

post wod fuel - female:

above 16% - 30g prot/10g carb

12-14% - 30g prot/20g carb

below 12% - 30g prot/30g carb

eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)