thurs, july 8, 2010

David Weaver - OPT client, OPT CCP Coach
Mt. Daniel (8,000 ft) via the south ridge


5 sets:
10 unbroken hang power clean heavy
rest 90 sec
5 sets:
10 unbroken push jerk heavy
20 unbroken chin ups
rest 2 min
5 sets:
10 unbroken thrusters heavy
30 double unders
rest 2:30

post loads used to comments
fractioning requires you start the set over at another weight; change weights as needed


Brent Maier said...

Coach, is 2010 a typo?

Adam Rogers said...

Assuming this is for the 2011 crew, based on the schedule given earlier.

Chris Fodera said...


I think you are both correct. As a 2011'er, I am rolling with this one tomorrow. Had a horrible day on the rower today, so need a way to redeem myself.

Anonymous said...

I too am a 2011er. I thought maybe the schedule changed but I'm confused!!!!

OPT said...

you guys are all blind, i knew the changes in the site might mess some of you up...its the clouds isn't it...just tell me, its the clouds right...

PukeNMike said...

Man, and I was hoping for a surpise rest day! You don't give those out here do you?

Soren said...

it is the clouds!

鄭湘定 said...


PTS said...

HPC loads: 95,115,135,145,145
HSPU 8,8,8,8,6

PJ loads: 95,115,125,135,135
all chins unbroken with minimal rest btw

thruster loads: 95,95,95
had to cut short as I had to get to work. these thruster loads should have been heavier but I was too tired to change the weight during the rest periods. this WOD was a crusher. bball at 8pm tonight.

Soren said...

i can see the clouds now...jesus is near me!!!

HPC: 70kg x10 x 5
HSPU: 3x10UB, 7+3,8+2

PJ: 70,65,62,62,62 x 10 x 5
PU: UBx3, 15+5, 15 +5

T: 50x10x5
D/U; Broken x4, 1 UB

That was hard! Knee was hurting from HPC, hit it and the landing on the PJ made it worse.
Having issues typing!


Eric S said...

HPC: 125 x 3, 130 x 2

PJ: 115 x 3, 125 x 2
PU: UBx3, 15+5, 10+5+5

T: 90x5
D/U: UBx3, last two broken

Shoulders were absolutely smoked. This thing almost killed me. I loved it. Weights were a bit less than what I expected, but was able to barely finish the reps so I think I accomplished the intent of the WOD.

Chad Hall said...

This is one of the first ones I've been able to do in a while. MY knee is really acting up lately. My IT band both laterally (pain) and anteriorly (instability) have caused issues. And then issues went into the insertion of my hamstring as well. Really not happy with it. Been making up my own wods primarily upper body. Can't do anything past a quarter squat.

HPC: 155, 165, 165, 165
HSPU, 10, 6/4, 5/3/2, 4/3/2/1

PJ: 135, 135, 135, 135
PU: UB, UB, 10/10, 10/10

Stopped there. Hands were starting to rip on the pull ups so couldn't do UB, pissed.

Not sure if I should just lay off for a while or try and adjust the 2011 wods.

Adam Rogers said...

this wouldnt be the first time that being distracted by clouds has screwed me up...painful painful memories.

Paul Smith said...


Suck Factor 100%

HPC: 135,145x4
HSPU: all sets unbroken

PJ: 145, 155x4
Chin ups: all sets unbroken
Transition b/t PJ and Chins was about 10sec

Thrusters: 95, 105, 115, 125, 135
DU: all sets broken
I was spent by the time I got to this and started with a low weight. It seems that I am getting worse at DU for some reason.

OPT said...

paul, you're not getting worse, the DU's and their placement in the workout are gettign harder...when you do them fresh you'll be a star

Chris Dunkin said...




Short transition b/t hpc's and hspu's, and thrusters and du's. Happy to have been able to complete these last three wod's at the local traditional gym. Hope to be at Scotty's gym for the weekend wod's.

Paul Klein said...


What would be the proper way to scale the intensity of this one? Should I do 5 rounds of half the reps? Or should I do all the reps but less weight or fewer rounds?

Curt M said...

Are there gonna be any other dawgs at the CF Lethbridge Showdown this weekend??

NorCal Chris said...

UB using bands (green)


15 for each round x 4

Dom said...

HPC- 165,165,155,155,145
PJ- 165,165,155,155,145

Did HSPU, chin ups, and DU's all unbroken, but hit a wall after the 3 set and took a 10 min break! Also, I think I did the WOD wrong. I did a set of each double before advancing to the next round.
Was that wrong???

Andrew said...


Second day in a row I've had to call it early into the workout. Finished my string of 1700-0100 shifts, sleeping 5-6h/n during the 5 day stretch. Taking yesterday off didn't help much, as I could still only sleep 6h before the workout.

Did 3 rounds of
HPC 135lb x10UB
HSPU 5+3+2, 3+4+3 and 2+3+3+2

then called it quits for the day. Everything felt slow and sluggish, including keeping my eyes open, despite the coffee.

Hope I'll be ready to ease into it on Saturday.

As a recovering, recurrent overtrainer, being able to stop the workout partway through is progress:) Next step: being able to recognize it earlier and not go in. Thanks for looking out for me, mhamilton:)

Joel B. said...

This one had suck written all over it, and it delivered.

HPC: 95, 105, 115, 115, 120
HSPU: 1st set ub, sets 2-5 broken

PJ: 135X5X10
CU: 5X20 ub
first set no pause after PJ's, but that changed more and more as the sets progressed. last 2 sets of CU were a battle to finish ub...hands/forearms toast. PJ I thought I was going to have to lower weight after 1st set, but I eeked each one out.

Thrusters: 95, 95, 100, 100, 105
DU's: 5X30
2 sets broken once, 3 unbroken.

Yes, these loads were heavy for me. Sweaty pool of self despite box fan set up in garage.

Chris Fodera said...



HPC: 135, 145, 150, 155, 160
HSPU: 9/1 for first round. Remaining rounds were broken heavily and kipped.

PushJerks: 115, 105, 110, 115, 120
CUs: Unbroken, about 45 seconds to get to the CU bars. Needed it to stay UnBroken here.

Thrusters: 90, 95, 95, 100, 115
DUs: All UnBroken. Last set broke at 13, but finished with 30 more UnBroken after that.

Rough WorkOut today. Looking forward to tomorrow's rest day. I am going to be a foam rolling fool.

Scotty Hagnas said...


Love to have you in to WOD....shoot me a text.

Angelo Fosco said...

First workout in 2.5 weeks...still recovering from a sprained knee/ankle on left leg.

HPC: 135,145,150,155,160
HSPU: 10, 4/3/3, 5/2/3, 4/3/3, 4/3/3

PJ: 135,135,135,135
Chins: 20, 15/5, 12, 12

Couldn't really do either of these with sprained ankle/knee so did thrusters light with 30lb DB's and did 40 single unders.

Starting to get back into it.

Heavy Evy said...

Curt M,
Blast me an email, I won't be able to go this weekend, but maybe we can organize something similar here in Edmonton later in the summer.

irongirl said...

HSPU - all unbroken

PJ 65-all UB
PU 10-10,10-10,10-5-5,5-15,5-15

Subbed front squat for thrusters because my shoulder was starting to hurt again
FS 10 UB @ 80
30 DU Unbroken

Dru (the kid) said...

M/ 17/ 150lbs/ 5'10.5"

HPC: 95, 115, 125, 135, 135
HSPU: all but one set unbroken

push jerk: 95, 105, 115, 115, 135
pull ups: all unbroken

hands were starting to rip a little...

thrusters: 95, 105, 105, 115, 125
double unders: all unbroken

very excited about starting with this training!

Brent Maier said...

I'm hitting this after work today but after reading comments, I wish coach would have appended, post total accumulated weight successfully completed for each set. I'm trying to determine my starting weights and without the competition aspect of weight or time, it's difficult. Sounds like focus on technique without sandbagging takes the front seat here. Thanks for all the encouraging comments dawgs! *head shaking*

Marshall said...

HPC- 135 for all 5
HSPU's- 8,7,7,5,5 UB. Finished the rest out for 10 total.

PJ- 135 for all 5
CU's- all UB

Thruster's- 115 for all 5
DU's- 30 UB x5

I went a little heavy on the PJ's and paid for it on the thrusters. 115 seemed pretty heavy.

Brandon said...

2011 -
Wow! Hardest for me since the Amanda Miller one a while ago.

HPC: 135/145/155/165/175
HSPU: 5,5/6,4/6,4/5,4,1/5,2,2,1

PJ: 155/165/165/175/185
PU: ub/ub/13-7 (ripped callous)/ub/ub after failing once at 17.

Thr: 95/105/115/125/135
DU: all broken

Notes: Took it easy on the weight with thrusters as my back started bothering me after yesterday's rowing. Missed 1 set of PU for no reason, so I made myself go back and do it again. HSPU felt really good considering. Almost shut it down during warmups, but am really glad I didn't. Feels really good to have finished this one.

Chris Martin said...
This comment has been removed by the author.
Chris Martin said...

hpc- 155,155,155,155(failed on 9 rep), 145
hspu- all broken into sets of 1-5 reps, used 25lb plate to touch head to.
No more time to do the rest long day at work, even longer tommorow(400am-1000pm)
- i want to do the remainder tommorow,but sauturday is looking like the only good time.

Paul Klein said...

Scaling this week so I did three rounds of each.

HPC 145/155/165
HSPU 10/7+3/4+3+3

Push Jerks 135/135/135
Chin ups ub/ub/ub

Thrusters 115/115/155
Doubles ub/3 attempts/2 attempts

My hat is off to everyone today, three rounds left me for dead. I think five would have buried me.

OPT said...

paul, less weight per round

derb said...


I only did three sets of each couplet cause of time

HPC: 135/135/125
HSPU: broken

PJ: 125x3
Pull Ups: UB

Thrusters: 105/105/95(my shoulders were done)
DU: one or two breaks per set

This really sucked

Nicholas Burgett said...

A. Split Jerk - 3,3,3,3,3; rest 5 min
B1. Push Press @ 12X1; 3-4 x 5; rest 2 min
B2. CTB Chin Ups - 20 unbroken x 5; rest 2 min
(not CTB) 7-7-7-7-7

Alex Duncan said...

HPC: All with 145 UB felt good
HSPUs: 3/3/2/2, then very broken for the rest, mostly singles

PJ: 125, 115, 115, 115,115
Chin Ups: UB,UB,UB,UB,12/8

Thrusters: Did 95 for all sets, shoulders smoked
DUs: Mostly broken in two 15/15 for all sets.

What a killer workout. The gym was also about 45 degrees C. This heat wave is killing me during these WODs. Deploying to the field tomorrow, no sleep tomorrow night, back on Saturday in a very tired state.

Blown away by Chris Dunkin's scores today!

Mike Molloy said...

135x5 sets

Chad Walding said...



HPC: 135/155/155/155/165..all UB
HSPU: w/bands UBx4/8,2
PJ: 135x5xUB
CU: all broken around 15
Thst: 95x5xUB
DU: 30x5xUB

I was somewhat of a puss on the load with PJ and thrusters but...I'm pretty smoked!

Brian Maier said...


10X5 - broken

HSPU's sucked, as usual.

20X5 - unbroken

P/U's were difficult...took 1min rest b/t push jerks and p/u's on rounds 3,4,and 5 to keep them unbroken.

30X5 - unbroken

Legs and shoulders smoked for thrusters.
D/U's were all unbroken and easy

PRM said...

HPC: 100,110,120,125,125
HSPU scaled to 7/round, 1st set unbroken (PR)
Pullups: 20,13,12,11,10
Thrusters: 65,75,80,80,80
DUs were unbroken
- Volume was probably a bit too much for me at this stage, but at one point I just decided I would get through the darn thing.
- Heavy is a very relative term..

Eric Montgomery said...

Cut all 3 parts down to 4 sets which was more than enough.
Part 1
135lbs, 140, 145, 150. All HPCs unb, HSPUs badly broken after 1st set unb.
Part 2
135, 135, 140, 140. All PJs and pullups unb. Took about 8 deep breaths after finishing
PJs before getting on pullup bar.
Part 3
105, 105, 105, 110. Thrusters unb, DUs were just painful.

k.jones said...


HHPC 155/160/165/170/175 brokeup 7-3
HSPU first 4 unbroken last set 8-2

PJ 145/155/160/165(7-3)/165(8-2)
CU first three unbroken,4th15/15,5th14/6

DU did thirty everytime but broke them up everytime

Hardest workout so far

Brent Maier said...


HPCleans: 135/155/165/175/200#
HSPUs: 10/10/10/10/10 - 1st round unbroken

Push Jerks: 105/115/125/145/180#
Chins: 20/20/20/20/20 - All butterfly! The butterfly usually goes south around 12-15 in the later rounds.

Thrusters: 115/135/135/135/145# - These got nasty!
Du's: 30/30/30/30/30

Fought the 5# vs 10# demons tonight with each increment. I was gunning for the powerhouse Dunkin tonight so My intentions were focused on the end weight. Him and DJ kept me focused tonight! This is a workout for champions. Great job dawgs!

dh said...
This comment has been removed by the author.
dh said...


HPC: 175,195,205,205,205
HSPU: broken and struggled as usual but they do seem to be getting better

PJ: 155,155,145,155,165
PU: unbroken first set, 15/5 the rest (lately forearms are cramping up pretty bad - bar gets sweaty and makes grip difficult). Does the cramping (arm pump) happen to anyone else?

T: 105,115,125,135,155
DU: unbroken on first set, broken after that

When I got to the thrusters, I was running out of gas and got scared about having to redo sets if I failed unbroken.

Great way to end the 3 day cycle.

Thank you very much coach for all you do - I'm new here, but have been following since the start of phase 1 for 2011. All your expertise and information is outstanding and appreciated. This seems like a great community and I hope you don't mind me joining.

Steve Howell said...


HPC: 135x2 sets/145x2 sets/155
HSPU: All unbroken
PJ: 135x3 sets/140x2 sets
Pullups: All unbroken
Thrusters: 116x3sets/135x2 sets
Double Unders: All sets unbroken

*thrusters were terrible, unbroken sets crush me.

Julian Cruz said...

HSPU: all broken

CU:15x5 UB hands ripped again so scaled down


Tough workout.

Dustin said...



**Hang power Cleans - 145, 155, 155, 145, 145 All unbroken. Grip Failed me on these.
**HSPU-10, 10, 10, 10, 10. All Unbroken

**Push Jerks - 155, 155, 155, 145, 145. All Unbroken. Had to rest about 25 seconds before I went into the Pull ups - Grip was shot.
**Chin Ups - 20, 20, 20, 20, 17+3=20. All unbroken accept for last one where I lost my grip at 17.

**Thrusters - 115, 115, 115, 115, 115. All unbroken. Rested about 10-15 seconds before I went into double unders.
**Double Unders - 30, 30, 30, 30, 22+8=30. All sets unbroken accept last.

This workout put me down. This programming is absolutely incredible - I cant believe the improvements and gains I have made.

Old Dawg (Hari) said...

HPC's: 115, 115, 115, 115, 115
HSPU's 2x3+2x2, 5x2, 5x2, 5x2, 5x2
PJ's: 115, 115, 105, 105, 105
PU's: UB, UB, 15/5, 15/5, 12/8

Too tired to finish. Will do thrusters and DU's tomorrow.

Jon Sinclair said...

Scaled back as I was extremely exhausted and could barely get moving first thing in the morning

HPC. 95x10x5
HSPU. 5x5x5

PJ. 95x10x5
Chinups. 15x5 (broken)

Thrusters. 95x10x5
DUs. 30x5 (unbroken first set)

Don't know why but I felt horrible today and just not driven to push higher weights. Having to do 10 unbroken might have scared me off as I was worried I couldn't finish them all

Patrick "Phatty" Vuong said...

This one was a doozy, never done this much volume in a long time. Thanks coach for your answers and great programming!

HPC: 105 x 5
HSPU: first 2 unbroken

PJ: 95 x 5
PU: 15 x 5, all unbroken

T: 75 x 5
D/U: 30 x 5, none unbroken

loads are light if fresh but during this workout, just right.

Stephen B. said...


HPC:155/165/170/175/175...last set of 175 felt stronger than first

PJ:155/160/165/170/170(f on 6th rep)160(failed on 9th rep) 155x10UB...shoulders cooked by this point


Great Wod! Havin to restart the last set of PJ twice was a fun end to that couplet!, I love this program!

Thad said...


HPC 115, 135, 145, 155, 165
HSPU all broken but got 10 each set
5min rest

Push Jerks 115, 125, 9/130, 9/120, 115
CU's UB, UB, UB, 19/1, UB
5min rest

Thrusters 85, 95, 100, 9/105, 95
DU's all broken 30 each set

Left shoulder still getting better, hit a wall on 3rd set of PJ and didn't have it in me to redo sets that I broke, just tried to adjust weights and try next set.

Tried to rest as little as possible between exercises in each couplet.

Ben Priestley said...

HPC: 115#, 125, 130, 135, 140
HSPU(piked on 24"box, hands on paralletes): 6/4, 3/4/3, 2/2/2/2/1/1, 1/2/1/2/1/1/1/1, 1x10

PJ: 105#, 110, 110, 110, 110
Chins: 20, 14/6, 12/8, 13/7, 11/9

Thrusters: 65#, 75, 85, 90, 95
DU: 26/4, 10/20, 30, 27/3, 30

Notes: Thruster weight was a little light at 65# and 75. This was an epic session. Positive talk throughout was tremendously helpful.

Mack Lar said...

First off, absolutely brutal workout. Passed through exhaustion into nausea and then satisfaction for simply getting through it all.
HPC:175/175/165/165/165 10th rep of 5th set looked more like a continental than it did a HPC, but I was not going to be forced to start over.
HSPU's all broken but feeling stronger. I've noticed a change in body position results in a stronger HSPU just havent singled out what exactly that is yet.
PJ's: 135/145/145/145/145
Chin ups all UB
Thrusters: 135/115/115/115/115
DU's: 1 trip on 3rd set due to laziness/lost focus.

Andy said...

This wod was difficult. I had a guy ask me if I was ok during the thrusters DU rest portion. I told him this is normal for me, he then continued his smith machine quarter squats.

HPC 135x4, 145x1
HSPU broken x5

PJ 135x4 145x1
PU UB, 17/3, 14/3/3, 14/3/3, 12/4/4
I might have been at the gym all day if I wanted to these all UB.

T 95x2, 115x3 (crushed me)
DU 10/20, UB, UB, 15/10/5, UB

Doubles were slooooooow at the end.

Why is it that the wods that don't look so bad on paper destroy me the worst?

Heavy Evy said...

HPC: 132,137,142,147,147
HSPU: UB,UB,7/8/9,3/6/8,3/6/8

PJ: 132ubx3
CU's butterfly:ubx3 ripped both palms really bad had had to call it a day, plus I was short on time before my ball game. Felt like I swinging a pool noodle at the dish last night. Everything I did yesterday felt heavy....bluh.

Benny Ahlstedt said...

Hpc: all 60kg ub
hspu: broken

PJ: all 50kg ub
CU: broken

TH: 40 kg ub
DU: broken

Alex said...


I had exactly 1 hour between training clients today to accomplish this workout... decided to do 3 sets or each instead of 5. Just made it!

Still working ont those did negatives, and did preps.

1) 95# 10 preps
95# 10 preps
100# 10 preps

2) 95# PJ...something went "pop!" between my shoulder blades!
unloaded bar
65# PJ 15/5 chins (BK)
75# PJ 12/8 Chins (BK)
85#PJ 16/4 chins (BK) but better than last time!
Definitely pulled somthing.

3) 55# Thtr (I suck at these) UB 11/9/10 BK du
55# 30 UB Du
65# 30 UB Du

Thanks :)

Alex said...

Forgot to mention.. All HPC, PJs, and Thrsuters were UB :D

Travis said...


HPC: 95, 105, 115, 115, 115
HSPU: ub (don't think depth was adequate though)

PJ: 115 X 5
PU: Broken x 5 (at station)

TH: 88, 88, 93, 93, 93
DU: Broken tuck jumps x 5

Suckitude...I have a long ways to go!

Travis said...

And chicken and yams+applesauce=best post WOD yummers of all time!

Geoff said...

HPC: 95, 105, 115, 115, 125
Elevated feet push-ups: unbroken

PJ: 115, 105, 105, 105, 105
Jumping pull-up unbroken

Thrusters: 100#x 5+5, 6+4, 7+3, 10, 10
Tuck jumps: (20+10)x5 sets

Challenging workout, struggled with last two exercises

53 yom/218#/5'11"

Sean Cummings said...

HPC: 135, 145, 155, 155, 155x8
HSPU: all sets x5 reps

Push Jerk: all at 135
Pull-Ups: All unbroken

Skipped third part due to right knee tightness