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:
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.
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.
A. 40kg
B. 3 each @ 100, 110, 120, 130, 137kg
C. Unbroken, steady
Congrats to the Dawgs compteing yesterday. You were all fantastic!
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.
A. 95 pounds
B. 315x3,335x3,355x3,365x2,375x2 (failed on 3rd)
C. UB
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
A. 65-85-115
B.225-235-245-260-275 all for 3
C. all unbroken
Any Dawgs out there know what OMNI stands for? I comprehend the workout just curious on what that acronym means...
A. Tech work@ 65,85,85
B. HBBS 3x185,3x195,3x205,3x210,1x215(stuck at bottom of 2)
C. UB
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/
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.
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
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.
A) sqsnatch- 85lbs
B) 225,245,265,265,265
C) as Rx'd
First OPT post, glad to start training with this community.
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.
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
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?
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.
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.
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:
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.
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
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
part 2;
2+32
2+36
2+35
2+40
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 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.
Part 2
1) 2+25
2) 2+27
3) 2+37
4) 2+40
KBs were a hefty energy tax, especially after the burpees.
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.
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
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
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.
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.
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!
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.
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.
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.
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.
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.
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
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.
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
Part 1
A: 95
B: 185/205/215/225x2x2
C: ub
Part 2
**Broke my rope halfway through rd 3. Subbed 18" BJ's for DUs**
2+8
2+1
2+4
2+4
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.
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
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)
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.
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
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.
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.
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.
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
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%.
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
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%)
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.
A. 95#
B. 275x3/285x3/295x2/305x2/310x2
--> Weight felt very heavy this morning.
C. Done.
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
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
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
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