sun, oct 3, 2010

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

post loads and notes to comments

62 comments:

Bear said...

I was curious on how I would do in the waveload so I did that instead of BS today:

A HSnatch tech work - 40 kg
B Waveload PC
1: 80, 82.5, 85 kg
2: 87.5, 90, 92.5 kg
3: 95, 97.5, 100 kg
4: 105 (pb), 107.5 (pb), 110 kg
C unbroken and very ugly

The last waveload was hard and not pretty, but I wanted to go for personal best and I did it! On "C" I felt like a wounded circus animal kinda like when I tried butterfly kip for the first time.

Martin Altemark said...

A. Tech work@40kg
B. 3x95kg, 3x100kg, 3x105kg, 3x110kg, 2x110kg
C. unbroken. Last two sets considerably slower than first three.

Felt sluggish and slow on A and weak on B. Probably the stomach bug I seem to have gotten. Been shaky in my stomach since this thursday. Will take it easy until this settles.

Will skip part 2 and instead do a session of playful movements with my wife.

David said...

A. 40kg
B. 3 each @ 100, 110, 120, 130, 137kg
C. Unbroken, steady

Martin Altemark said...

Congrats to the Dawgs compteing yesterday. You were all fantastic!

matt said...

Can someone please explain part 2 to me?

Is it just a 5 minute amrap @80% with 4 minute rest in between?

Any help would be greatly appreciated.

BK said...

A. 95 pounds
B. 315x3,335x3,355x3,365x2,375x2 (failed on 3rd)
C. UB

Marcus Filly said...

A. 135# all sets
*focused on big finish in the pull and punching up on bar underneath... inspired by all big dawgs lifting yesterday
B. 315(3), 325(3), 335(3), 345(2), 355(1* got stuck inches away from completing 2 reps and got scared without a spotter)
C. Completed
*By set 3 I started to lose eccentric control. By set 4 I needed a little kip

Drew said...

A. 65-85-115
B.225-235-245-260-275 all for 3
C. all unbroken

arjuna @cfn said...

Any Dawgs out there know what OMNI stands for? I comprehend the workout just curious on what that acronym means...

NorCal Chris said...

A. Tech work@ 65,85,85
B. HBBS 3x185,3x195,3x205,3x210,1x215(stuck at bottom of 2)
C. UB

Martin Altemark said...

Continuing the project of doing more playful WODs together with my wife, so changed part 2 for this:

20 min AMRAP of one log toss (log must turn), 10 medball slams, 75m+75m run with log: 8 rounds + change.

Working out with your mate is the best.

Pics:
http://www.flickr.com/photos/37132718@N06/5047488817/sizes/l/in/set-72157624962120369/

http://www.flickr.com/photos/37132718@N06/5048113792/sizes/l/in/set-72157624962120369/

Chris Castillo said...

Matt-
that's how I read it. 5 min amrap at 80% then active rest would be doing something light to keep your HR elevated slightly. I'm going ride a stationary bike lightly.

Jon Sinclair said...

Part 1:
A. 95# for all three sets
B. 185, 205, 215, 225, 245(x2)
C. UB for first three sets, last two were 9+3

Trevor Salmon said...

Ajuna, omni isn't an acronym in this instance. It just means all places so in this instance it means mixing up where the toes touch. You are likely to see omni bench press sometime which means you move location of your hands on the bar.
Hope that helps.

CDE said...

A) sqsnatch- 85lbs
B) 225,245,265,265,265
C) as Rx'd

First OPT post, glad to start training with this community.

Marcus Filly said...

Part 2. (40# DB as we don't have 45#)
Set 1 - 2 + 40reps
Set 2 - 2 + 20reps
Set 3 - 2 + 19reps
Set 4 - 2 + 13reps
*burpees get me close to redline if i don't pause before going down. 80% for this long is uncomfortable for me.

Brandon said...

Part 1
A. 95/115/115
B. 275/315/345(2)/365(f-2)/315
C. ub x 5

Not happy with squats...don't feel like I'm getting tension right in the hamstrings and glutes. Did some box squats at the end and they felt better.

Brandon

Chris Dunkin said...

A. 115x3
B. 315,325,335x2,335,350x1
C. unbroken

working on foot position for all O-lift movements; toes pointed more forward in starting position. feels more solid in the bottom position.
did high-bar for B, and did C on 2" bar.

anyone doing the db bent over rows one arm at a time with opposite hand and knee on a bench?

Angelo Fosco said...

A. 115, 120, 135#
B. 315x2, 300x3, 315x3, 320x2, 325x1
C. Unbroken

Finally getting under the bar with snatchs. Not happy with squats but can't have a great day everyday.

Alex Duncan said...

Part 1
A. All with 95lbs, worked on 3rd Pull
B. 205, 215, 225, 235, 245 started too light
C. All UB
Rest 4 hours
Part 2
1. 2 rounds +10
2. 2 rounds +10
3. 2 rounds +9
4. 2 rounds +7
Delts smoked from this. Yoga tonight will be a bit tough.

Krazy said...

Part 1
A)90# for all
-really focused on third pull and punching through the bar. (Right arm tends to sag a little)
B)315x3-335x3-355x3-365x2-375x2(TOUGH)
C)UB
-focused on high turnover

Part 2
Legs were still smoked from the heavy backsquats and I had trouble keeping myself at 80%.

First round was 3 full rounds and every round after dropped a little
ran in Z1 for active recovery.



Any other Dawgs competing in the Carolina Fitness Challenge in December??

Steve and Jess Pinkerton said...

Steve:
Part 1:
A. 95# for all
B. 315x3/335x3/355x2/370x2/380x2
C. Broke up 4th and 5th set

Part 2:
This was much tougher than I had anticipated. 2 Pood swings were the hardest to stay at 80%.

Jess:
Part 1:
A. 65# for all
B. 115x3/125x3/125x3/130x2/130x3
C. All 5 U/B

Part 2:
I didn't enjoy doing this with her at all. Her 80% in metcons is more like 110% for me. I did get a good laugh watching her do 1/2 bw KBS....pretty sure she got over 3 rounds each time.

Dustin said...

Training:
part 1:
A. 155, 165, 165. Felt good & balanced
B. 255x3, 275x3, 285x2, 295x2, 305x2
C. 5 sets of 12 unbroken

Rested 15 Minutes

part 2:

2 Rounds Each 5 minute time span. Total of 8 Rounds

Steve Howell said...

part 1;
A: 60kg for all 3 sets
B: 120kg/130kg/140kg/145kg/150kg (pr)
C: All sets unbroken
15 min rest
part 2;
3 rounds per set
* All reps were unbroken

BK said...

part 2;
2+32
2+36
2+35
2+40

Pfeifdog said...

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

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

Part 2:

2 plus 10
2 plus 10
2 plus 3
2 plus 3

Rowed between rounds. Almost didn't come back down the the gym but glad I did. The chili I had 5 hours ago kept me company all the way through, especially during the burpees and swings.

CDE said...

Part 2

1) 2+25
2) 2+27
3) 2+37
4) 2+40

KBs were a hefty energy tax, especially after the burpees.

NorCal Chris said...

Part 2
80% is really tough as DUs and KBS are kinda "all or nothing" for me

1. 2 rounds +29
2. 2 rounds +14
3. 2 rounds +20
4. 2 rounds +10

5 min active rest on AirDyne btwn sets.
35# bent rows.

Chelsea said...

A @ 75#
B. 125, 135, 145, 150, 160 (x2)
C. my hands were done after 2 rounds :( i did angie and the comp last week so my hands took a beating

Arjuna @CFN said...

part 1:
A. 135x3 *got all lifts but probably went a little too heavy*
B. 245, 275, 285, 295. 305 all x3
C. UB tougher than I expected

part 2:
set1: 2rnds + 22 reps
set2: 2 + 20
set3: 2 + 20
set 4: 2 + 20

Jogged about 450m between sets for active recovery

Felt good

Jonathan Thom said...

Part 1 -
A. 95 pounds
B. 225x3, 235x3, 245x3, 255x2, 255x2
C. Sets 1-4 unbroken, set 5 broken at 7. Sets 1 and 2 done strict, sets 3-5 with kip

~4 hours rest

Part 2 -
2 + 15
2
2
2

Couple of "oh shit" moments after the kb swings in the later rounds. Managed to dial it back and stay consistent though.

Angelo Fosco said...

m/178/24/5'9
Subbed 75lb DB swings for kb swings

Part 2:
2 rounds + 28 reps
2 rounds + 20 reps
2 rounds + 20 reps
2 rounds + 14 reps

Felt good except on the 2+ set of burpees and KB swings each round. Think I was at 95% at times towards the end of KB swings...75lbs is rough.

Michael McCabe said...

part1
A. (kg) 45, 45, 50
B. (lbs) 275x3, 295x3, 315x3, 335x3, 345x2
C. strict, ub

4.5hrs rest

part2
2+42reps
2+15reps
2+17reps
2+13reps

notes:
back squat was low bar
part2 was good, focused on breathing btw exercises, double unders feel like a break after that burpee/kb combo!

Heavy Evy said...

Part 1:
A. 110,120,120# happy feels good
B. 220,250,286,296pr,306(2)all HB
C. UB

Part 2:
not rx'd only had 1.5pd kbs

2rnd+40
2rnd+40
2rnd+35
2rnd+26

Not happy with tat last drop off, triped on the rope once the last 2 sets.

Erik Luber said...

part 1:
A. 30 kg, 35, 40
B. 60 kg, 70, 71, 72, 74
C. yup

Just a really strong training session today. My squat snatch is coming along nicely. Last time I tested my 1RM squat snatch it was 42.5 kg, the 40 felt like light tech work today. Learned the importance of getting wicked tight and pushing elbows up on the BS, felt way more stable in the bottom. I have to say I am really diggin all the squat work lately, this is something I definitely need a lot of work on.

über Bania said...

From Thur Sep 30th:
BWT = 175
1. (280) / 235 = 1.19
B1. 5
B2. 3

From Fri Oct 1st:
A. 135, 175, 205 (3, 2, 1 reps)
A. 155, 195, 225
A. 175, 215, 245 (sloppy)
A. 195, 215, 235
B. :19, :20, :19, :19, :19 set times (10 burpees afap)
C. Run 1k in 3:50 (0.63 miles)
extra on 1st: triple unders work. 1-20 ladder. Missed on 19 (16, 18 reps), got 19, missed 20 (16), then got 20.

Brian Gregory said...

Part 1
A. 135 x3 sets
B. 255x3, 275x3, 275x2, 285x2, 290x2 - High bar (tempo tough and only 2secs on last 290 rep)
C. UB - no kip

4.5 hrs rest

Part 2
1- 116 reps
2- 112 reps
3- 111 reps
4- 110 reps

Notes: Back squat did not feel strong today with tightness/pain to left hip and left low back. Still getting used to high bar position. Also about 10 Tecateś last night not a big help.

Joel B. said...

Part 1:
A: 115X3
B: 195X3X2, 200X3, 205X3, 210X3
should have started higher and ended a bit higher
C: complete ub

6hrs rest

Part 2
2 rounds per set, used 53# kb for rows...played with daughter between sets during rest period. a little light 80% due to lack of sleep last night and such, but still got a bit of breathing and sweat up.

joey warren said...

A. 135/145/155
B. 285/290/295/305(1 +f)/305x2
C. all UB and varied

5 min rest

2rds + 40
2rds + 16
2 rds + 20
2 rds + 40

z1 run b/t sets

Marcus Filly, 80% was uncomfortable for 5 min for me too
Chris Dunkin, I did standing bent over row with both arms, but dont know if that was correct

Chris Dunkin said...

7hrs later
Part 2: 3 rounds per set x 5

Did 5 sets due to poor memory. Used 55lb kb's/hand for bent over rows (standing both arms at the same time; handles to outside of ribs each rep)
over 80% on round 5.

Matt Mo said...

part 1
A. 135, 145, 155
B. 265x3, 285x2, 285x3, 290 x 2, 290x1
C. all unbroken

part 2

1. 2 + 6 burpees
2. 2 + 3 burpees
3. 2 + 0 burpees
4. 2 + 6 burpees

5 min break between part 1 and 2

derb said...

Part 1

A: 95
B: 185/205/215/225x2x2
C: ub

Brandon said...

Part 2
**Broke my rope halfway through rd 3. Subbed 18" BJ's for DUs**

2+8
2+1
2+4
2+4

Heavy Evy said...

I did one hand at a time db rows. with one forearm on a knee for part 2 today...? must have botched it.

Man that CF US Oly open in colorado, really has me itching to try my total now.

Thad said...

A. 3/115, 3/120,3/120
B. 230, 235, 240, 245, 1/255
C. Felt good and easy

Part.2 ( subbed 50# DB's all I had)
2 rnds+13
2 rnds+15
2 rnds+15
2 rnds+14

Jon Sinclair said...

Part 2:

2 rounds +5 KB swings
2 rounds
2 rounds +5 burpees
2 rounds +5 burpees

uuuhhh that was hard. DB bent over rows were really slow. (The couple of drinks and cake I had at a bbq before probably didn't help)

PTS said...

A. 65,95,115. My tecnique feels much better at closer to 1RM loads than ever before .

B. 275,285, 295(2) x 3
C. unb x 5 sets

5 min rest

part 2
~2.5 rds per set.

Steve Smith said...

Part One:

A. 135 x 3, 155 x 3, 156 x 3

B. 275 x 3, 295 x 3, 315 x 3, 345 x 2, 345 x 3

C. Unbroken, varied location on each rep


Part Two:

Two rounds + 10 reps on each

- Work capacity way down
- Walked around outside for recovery

hbabs @cfn said...

F/31/130

A. All @ 65#. Unable to squat sets 2 and 3. Still having some left hip issues
B. Did AMRAP at tempo with 65#: 11
C. Stopped after round three due to shoulder discomfort

Rested ~4 hrs

R1. 1 + KBS
R2. 1 + 13 DU
R3. 1 + 7 KBS
R4. 1 + 19 DU

Immediately followed by 1 hour of yoga.

hbabs @cfn said...

F/31/130

A. All @ 65#. Unable to squat sets 2 and 3. Still having some left hip issues
B. Did AMRAP at tempo with 65#: 11
C. Stopped after round three due to shoulder discomfort

Rested ~4 hrs

R1. 1 + KBS
R2. 1 + 13 DU
R3. 1 + 7 KBS
R4. 1 + 19 DU

Immediately followed by 1 hour of yoga.

Matt Shannon said...

A. Technique work @ 95 x 3, 115x3, 135x3
B. 2x275, 2x295, 2x300, 2x305, 2x305
C. Did all sets unbroken.


Part 2 did 2 rounds + burpees each time and had approx 10 seconds at the end of each round.

Chris thanks for your help with the clarification.

Chris Castillo said...

A. 115-135-155
felt really good
B. 225x3, 275x3, 315x3, 335x3, 335x2
C. Nice!

Part 2
1- 2+20
2- 2+20
3- 2+25
4- 2+25

Rudy Tapalla said...

Part 1:
A. Tech work@105#s
B. 255x3, 275x3, 285x3, 295x3, 315x3
C. 1-2 Unbroken. 3-5 Broken, found it hard to go to the right of my hands so just alternated right and left.

Part 2:
Not rx'ed 40 DBs on the row

2rds+4 Burpees
1+7 Burpees
1+7 Swings
1+8 Swings

Need work on finding and holding my 80%.

W said...

Part 1
A. 95#
B.135#x3, 185#x3, 190#x3, 195#x2, 200#x2
C. 12, 12, (9,3), (6,6), (6,6) - non kipping

Part 2
2 rnds, 2 rnds, 1.5 rnds, 1.5 rnds, 1.5 rnds

über Bania said...

A. 95x3, 115x3, 135x3
got a littly tippy forward at 135
first two sets felt solid, good depth, not breathing hard at all

B. 225x3, 275x3, 295x3, 315x3, 335x3, 355x2. knees caved inward on the last two sets a little bit

C. :19, :17, :16, :16, :16 each set, no problems, but toes hurt a bit from hitting the bar. a little too enthusiastic on the last three sets.

part 2:
did 2 rounds of the quadruplet each time, for time, 4min rest b/t sets.
2:40 and 2:33
2:18 and 2:31
2:30 and 2:13
2:30 and 2:30 (finally found a rhythm)
1:52 and 1:50 (used what was left in the tank and went 100%)

Craig said...

A. 95 for all
B. ( Low Bar) - 185/195/205/215/225
C. unbroken.

Part 2 right after
2 sets
2 rounds each.
ran out of time.

DAVE X said...

A. 95#
B. 275x3/285x3/295x2/305x2/310x2
--> Weight felt very heavy this morning.
C. Done.

Siu said...

Had time for Part 1 only:
A. 75lbs, 85lbs, 95lbs

B. 155lbsx3, 175lbsx3, 195lbsx3, 215lbsx2, 225lbsx2

C. First two sets were unbroken, then I broke into 6+6 for the following two sets, the last set was just broken

Anthony Skvarka said...

A. light work focus on technique - 135 lbs
B. lbs = 275, 295, 305, 315, 315
C. unbroken and fast

part 2:
1 = 2 rds + 10 burpees
2 = 2 rds + 7 burpees
3 = 2 rds + 9 burpees
4 = 2 rds + 6 burpees

Robin Lyons said...

Sorry late post...did this one right after I got back from CF/USAW...

BSQ 3x3 175, 185, 195...sore knees
Omni toes to bar 3 x 12 unbroken

PART 2

2 rds, 2 rds, 1rd -4, 2 rds