day 44/45

Training:
Squat Clean - build to a weight that feels fast for 1; no struggle out of bottom
+
Chin Ups - 3 sets of 10 unbroken - high speed
+
3 rds:
20 double unders
Row 20 sec
rest 1 min

workouts released later Thursday for Nov 14th
all in local area are welcome to OPT to participate

day 42/45

equipment for weekend workouts being delivered to north west Calgary...Bearspaw

Training:

Dead Lift - 55% 1RM; 6 sets of 2; rest 45 sec
(speed on concentric)
+
Wall Balls - 20/14# to 10 ft - 15 reps; 30 sec rest x 3
+
Muscle Up practice (3-5 min)
+
Toes to Bar - 2 sets of 10

post loads and notes to comments
workouts released on Thursday, Nov 12th, 2009

Day 41/45

Training:
Power Snatch - 3 x 3; rest 240 sec
rest 5 min
3 rounds for time;
35 double unders
12 burpees
rest 5 min
20 back extensions x 3; rest 60 sec

post loads and times and notes to comments
OPT Big Dawg Championship #2 - Nov 14th/2009
4 workouts - one day

Day 40/45

Training:

part 1:
A. High Bar Back Squat @ 30X0; 2-3 x 3; rest 240 sec
B. Chin Ups - 20 unbroken x 3; rest 240 sec
C. Push Press @ 11X2; 2-3 x 3; rest 240 sec
D. GHD Sit ups @ 2020; 20 x 3; rest 90 sec

rest 4+ hours

part 2:
Row Sprint 30 sec @ 100% effort
Rest 2:30
Repeat 5 times

post loads and notes for part 1 and power ratio for part 2 to comments
(ratio = total avg of all five 30 sec intervals divided by your bodyweight in lbs)

day 38/45

Training:
Run 1 mile
(Athlete must increase speed and intensity per 400 m so that last 400 m is the same speed as your 90 percent 400 m)I.E. 60,70,80,90 percent
Rest 3 min
As many sets in 4 min:
30 unbroken double unders
(Athlete MUST stop at each 30)
Rest 3 min
Run 1 mile
(Reverse order of 1st mile...400's in 90,80,70,60 percent efforts)
Rest 3 min
Attempt in 6 x 30 second intervals;
20 double unders within each 30 second interval on a repeat 30 second interval timer
Rest 3 min
Run 1 mile as cool down, focus on form..keep effort below 80 percent

Post double under scores and notes of running to comments
Compare to http://optimumperformancetraining.blogspot.com/2009/08/m-phase-2.html

day 37/45

Training:

#1
A1. Front Squat - 1,1,1,1,1; rest 240 sec
A2. AMRAP Chin Ups - 5 sets; rest 240 sec

rest 8+ hours

#2
5 rounds for time;
12 KBS - 1.5pd/1pd
12 knees to elbows
21 double unders

post loads for part 1 and time for part 2 to comments

day 36/45

Training:
A1. Power Clean @ 11X0; 2-3 x 3; rest 180 sec
A2. Bench Press @20X0; 2-3 x 3; rest 180 sec
B1. KBS - 2pd/1.5pd amrap in 30 sec x 3; rest 90 sec
B2. HSPU @ 2020; amrap in 30 sec x 3; rest 90 sec
C. DB External Rotation @ 3010; 6-8/arm x 2; rest 45 sec b/t arms

post loads, reps and notes to comments
double tomorrow

day 35/45

You cannot move forward from some idealized point in the future that has not yet arrived.
If you are to move forward, you must do it from where you are now.
Though it may not be perfect, it is plenty to get you going.
Wishing for more, or feeling resentment because you don't have more, will only waste your precious time.
Although there is no guarantee that your actions will be effective, one thing that is certain is that nothing will happen if you take no action at all.

day 34/45

Training:
Sprint Row 30 sec @ 100% effort
Rest 2 min x 5
Rest 7 min
AMRAP Double Unders in 1 min
Rest 1 min x 5

find your avg watts for the 150 sec of work in rowing; divide that avg number by your body weight in lbs; post this score to comments
record your total double under reps for 5 minutes of work; post score to comments
(goal is high speed effort for both modalities)

day 33/45

Training:
Dead Lift - build quickly to a heavy 1; not a 1RM effort
+
Hang Power Clean - build quickly to a heavy 2; not a 2RM effort
+
Press - build quickly to a heavy 3; not a 3RM effort
+
Grace practice - power clean and overhead touch and go reps
(choose a weight you can perform 5 manageable but challenging reps; rest 1 min; repeat 6 times; work on speed and good reps!)

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 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

day 32/45

we co-ordinate clothing for all visitors; safe travels Scotty Hagnas

Training:

7 sets for total time:
10 chest to bar chin ups
15 ring dips
20 box jumps - 20/14"
25 air squats
rest 2 min b/t sets

post total working time to comments
goal is high speed; try not to fraction

day 31/45

OPT is proud to team up with Greg Evertt and Aimee Anaya at Cathletics and Justin at Windy City Crossfit as new US distributors of VMG and ReFuel

Press Strength Update:
Everyone please get their true 1RM on the 14" close grip bench press @ 30X0 tempo
The ex's in the video are:
1. DB Ext Rot @ 3010 tempo - one arm at a time; weaker 1st - should be 10% of close grip bench press x 8 reps/arm; elbow below shoulder in height, elbow stays at 90 deg
2. Powell Raise @ 3010 tempo - one arm at a time; weaker 1st - should be 10% of close grip bench press x 8 reps/arm; arm straight at all times; arm in line with chin
3. Trap 3 Raise @ 3011 tempo - both arms at once - should be 9% of close grip bench press x 8 reps total; shoulders remain down and back; try not to use trap 1 in the movement; hence the reason for the no shirt look

find out where you sit, test it sometime when you are fresh
if you are out of whack, report it in comments as we go by %'s compared to the bench press

day 30/45

Training:

A1. Medium Grip Bench Press @ 40X0; 4-6 x 4; rest 30 sec
A2. DB Walking Lunges @ 1010; 6-8/leg alt'ing x 4; rest 30 sec
A3. Supinated Strict Chin Ups Unweighted @ 52X1; amrap x 4; rest 30 sec
A4. DB Back Extensions @ 4022; 8-12 x 4; rest 120 sec

post loads to comments

post wod fuel male:
above 12% - 40g prot/10g carb
8-12% - 40g prot/30g carb
below 8% - 40g prot/50g 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 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

day 29/45

Training:
Power Snatch/OHS/Snatch Balance - 1.2.3
(start where you wish, take only 45 sec after each set, add no more or no less than 5# per set; how far can you go?)
+
Split Jerk - 3,3,3,3,3; rest as needed b/t sets
(moderate effort; work on landing)
+
"Annie"
50,40,30,20,10 rep rounds for time;
Double Unders
Anchored Sit Ups

post loads and time for Annie to comments

day 28/45

Training:

3 sets:
12 SDLHP - 60% BWT
Row 90 sec @ 2K row race pace
rest 2 min
+
3 sets:
12 thrusters - 50% BWT
60 sec double unders
2 min rest
+
3 sets:
15 chin ups unbroken
20 box jumps - 20/14" unbroken
rest 30 sec

post notes to comments

post wod fuel male:
above 12% - 40g prot/30g carb
8-12% - 40g prot/50g carb
below 8% - 40g prot/70g carb
post wod fuel - female:
above 16% - 30g prot/20g carb
12-14% - 30g prot/40g carb
below 12% - 30g prot/60g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
 
Training till Big Dawg Challenge # 2

27th/28th/29th - singles
30th - off
31st/Nov1st/Nov2nd - singles
3rd - off
4th/5th/6th - single/double/single
7th - off
8th/9th/10th - double/single/single
11th - off
12th - single
13th - off
14th - competition day
15th/16th/17th - off

day 27/45

if in the Calgary area and want some good soups, this is the place to go

http://nourishsoupworks.com/

day 26/45

part 1:
A1. 3 position power clean - 1.1.1 x 5; rest 120 sec
notes - high hang, knee cap, floor
A2. Close Grip Bench Press @ 30X0; 2-3 x 5; rest 120 sec
notes - concentric is explosive; 14" grip
B1. Dead Lift Cluster - 1.1.1.1.1 x 4; rest 120 sec
notes - 10 sec count b/t reps
B2. Ring Dips - 15 x 4; rest 120 sec
notes - unweighted, work on speed

rest 8+ hours

part 2:
Row 3000 m @ damper 7
Score = ave watts over 3000m divided by your body weight in lbs
(ex. 340 watt ave/170 lbs = score of 2.0; high score wins)

post weights/reps/notes for part 1 and score for part 2 to comments

day 25/45

part 1:
A1. OHS @ 32X1; 4-6 x 4; rest 120 sec
notes - ass to grass
A2. Mixed Grip Chin Ups @ 41X1; 3-5 x 4; rest 120 sec
notes - switch grips per set, one hand supinated, one pronated
B1. BB Forward Lunges @ 10X0; 4-5/leg alternating x 3; rest 90 sec
notes - push through heel to get up, alt legs/rep
B2. 1 arm KB Power Row @ 4022; amrap with 1.5/1pd x 3; rest 90 sec
notes - elbows high at top, one hand on bench/support, body in tripod position

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 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
 
rest 8+ hours

part 2:
light jog - 30 sec
90% high effort run - 30 sec
walk - 30 sec
repeat 10 times
maintain same high output speed for run for middle 30 sec

post wod fuel male:
above 12% - 25g prot/10g carb
8-12% - 25g prot/25g carb
below 8% - 25g prot/40g carb
post wod fuel - female:
above 16% - 15g prot/10g carb
12-14% - 15g prot/20g carb
below 12% - 15g prot/30g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

day 23/45

when Sweeney does it, he does it right, go big or go home

Training:
1 min interval runs
(1st 20 sec increasing speed to top speed by 20 sec; 2nd 20 sec maintenance at top speed; 3rd 20 sec decreasing speed from 40-60 sec)
rest/walk 3 min; repeat 8 times

these runs are increasing efforts from 0-20s (80....100%), very high effort from 20-40s (100%) and decreasing effort from 40-60s (100...80%); goal is to understand different speeds to enable to shift gears as needed when needed; each 20-40 sec set should feel like its the same speed, if not, video tape yourself and send to optimumtraining@shaw.ca and i'll assess you and report back to everyone on the blog on rest day

if you feel 3 min is too much rest, you're doing things incorrectly
when others prescribe run workouts like this with less rest requiring the highest efforts, it actually does not make sense based on the nervous system and recovery; one CANNOT recover and repeat with the same effort and speed with a 1:1, 1:2 work rest ratio like most prescribe...beware...and if they can, they're not working hard enough in the efforts or do not have to power to do so...sometimes it is prescribed for conditioning purposes as in row 500m all out, rest 2 min x 4...but this is done with purpose of lactate buffering in mind and not the recovery...most times this is not thought out in interval training...a MAJOR reason why some never get to the 5th gear ever

the press/jerk ratios are something i've been playing with and have asked in relation to a number of weight lifters vs. fitness junkies over time (bodybuilders have a % they like, power lifters have one and "strength coaches" have one)...and the lower the percentage usually shows the efficiency in your ability to translate your body under a bar as opposed to the strength of pressing it overhead...i'd like most at 60%...as moving a weight with your hips is VERY impt in this sport of fitness

all of your presses will improve over time at a more accelerated rate than it has...we'll work with bench press at 14" and its upper body structural needs (videos to come) and various HSPU/OHS/ring dip varieties and prove it

day 22/45

Training:

part 1:
Press - build quickly to a 1RM
+
Split Jerk - build with as much time as needed to a 1RM
+
Dead Lift - 60% 1RM; 8 sets of 2; rest 45 sec b/t sets - focus on explosive concentric, these are not touch and go reps, reset at bottom each time

rest 4+ hours

part 2:
5 sets;
20 unbroken chest to bar chin ups with speed
10 sec rest
AMRAP Burpees in 30 sec - DO NOT pace these
rest 90 sec

post % of loads for press compared to split jerk (i.e. 160/265 = 60%) as well as total burpees completed in 5 sets as score for part 2