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| "Stach" as he's known @ OPT started with me in the summer of 2003 at 13 years of age. With no training previous and after 6 months with us he did a 6/12/20 leg day of 265# BS x 6, 10 sec rest, 65#/h x 12 lunges, 10 sec rest and 20 barbell jump squats with 65#; rest 3 min TIMES THREE...then some supp work after; then a 400# DL 2 weeks later. Here he is doing 370 with ease for 1 today with Mike "caring". Some are born to lift, god love 'em! |
TRAINING:
5 sets:
8 Hang Power Clean - tough
Row 150 m @ 100%
rest 3 min
(intent is quick transition; high grunt effort on clean and high power output on row)
+
5 sets:
8 Dead Lift - 50% 1RM
Airdyne 30 sec @ 100%
rest 3 min
(intent is high grunt effort on DL, then high speed all out on bike)
+
3 sets:
20 back extensions
30 jump switch lunges
rest 1 min
post loads used and notes to comments
37 comments:
Hey coach,
Is the goal of the 8 tough power cleans to do them unbroken or would you rather we go even heavier and have to break up sets?
Thanks,
Jeff
Also, thanks again for the nutrition advice it's working out great.
What does the "+" sign mean exactly. Can't find it in the faqs.
Thanks,
Wally P. Anonymous
@anon -
+ means do the first couplet for the 5 sets then do the second for 5 sets then do the third
Coach -
no GHD access tomorrow...45# good mornings as a sub? Other ideas?
Thanks!
Sore knee and glut. medius today and short on time, so used the first 2 sets as warmup
HPS:60,65,70,70,70kg
SDHP 40kg x 15
There was plenty of grunting on both occasions - neighbour dropped in to see what the hell I was giving birth to!
DL: 90kg
400 m sprint up hill
No lunges as sore knee
Soren
Part 1:
8 Hng Cln/Hang Snatch: HC @135,145x2, HSn@95#
Row: Avg 29 sec
Part 2;
8 DL @ 215 all sets, all UB
Death bike avg cal 20
Part 3: Complete
Notes: Switched to Snatch due to wrist, def getting beter, after 3rd set it started to get pissed so shut er down and switched.
For sure went to the cave and met the power penguin on the airdyne...
Anonymous:
+ sign means rest as needed. I'll generally take whatever time I need to set up the next series couplet plus a couple of minutes. Generally workouts out to about 10-15 min between.
Jeff:
Unless coach says unbroken I would generally assume he's wanting us to go heavier. Probably whatever would mean a 1-2 second grip reset at the bottom.
Disclaimer: Unit will treat the "+ sign" as a challenge to rest no longer than 0.25 seconds between couplets and Rory will do 300lbs for 8 reps unbroken. I will toss a banana peel underneath them both when they're doing the lunges.
HPC 115 135 145 155 165- started too light
Rows- 100% 1:35-1:40 average split
DL at 205
airdyne- i hate this thing
did 1 set of back X and jump switch lunges, quads were locking up bigtime, i was done.
after reading steve smiths post i have to start taking more time between sets, i normally take the prescribed rest for that previous mini wod, like today i took 3 min for the + sign, which wasnt enough
HPC- 135,155,165,165,165(5)grip failure
avg on rows ~25 secs
DL @ 232 lbs
airdyne sprints avg ~ 19 cals
BE and JL all unbroken and fast.
hit this wod w/ ryandrew 11. having a wod partner has been really beneficial especially when doing these interval wods. each interval is like a mini competition.
HPC- 115, 115, 120, 125, 125
rows - 25, 25.2, 25.2, 25.6, 25.8
DL @ 165 lbs
airdyne sprints (cals) - 22, 18, 16, 16, 20
BE and JL all unbroken
Steve Smith,
Nice work on yesterdays wod man. Very impressive stuff.
Yesterdays WOD:
Just didn't have it today.
A1: 185, 195, 205(failed @ 9) 195x4
A2: all unbroken
Press: 205
Situp: 115
DU: 171
Total: 491
Felt a bit weak today. A little unmotivated too. Ebbs and flows.
HPC: 185, 205, 215, 215/4 (grip), 185
Row: 23.4, 24.8, 26.0, 25.9, 25.1
+
DL: 245 for all
no airdyne subbed ski erg 30 sec meters
160, 157, 154, 153, 156
+
3 rounds:
20 back ext
30 jump lunge
3:53
burner
last row is 26.1, not 25.1
Part 1:
HPC @ 155#, unbroken (have to catch with stacked wrists so I won't cry)
Rows- 28, 26.9, 26.6, 27.3, 27.7
Part 2:
Had to sub. Did 2 rds of 12 tire flips (jump in, out and around)
Part 3:
Unbroken and fast.
At Redline with Jeff, Nick, Vic and Jared
HPC 155-165-170X3
Rows: 28/30/31/31/32 seconds
Dead Lifts. 185# unbroken and fast
Airdyne- old analog monitor pegged at 10
(Bohemian Rhapsody)
Back extensions and jump lunges as Rxd
Welcome back to our newest Big Dawgs Vic and Jared. Good work guys.
HPC- 135,145,145,155,155 all unbroken
Rows- ?,26.5,26.8,27.5,27.4
Deadlifts all @ 210
Airdyne cals- 20,18,15,15,17
Extensions/Lunges complete
Damnit I just realized I didn't rest 1 minute on the last part. Lol did 3 rounds for time.
HPC: 165,165,175,175,185
Row in seconds: 27,28,27,27,27 damper set at 5
Deads @ 185 Airdyne kept above 10rpms x 5
Part as Rx.. hips smoked goin into those jump squats..
Love working out with the BIG DAWG Naples Redline Crew!! Nice work today!
as always, ext. and jumping lunges are a killer combo!!
thanks for that.
@Steve - thanks for the advice on the power cleans part, I went with your recommendation.
HPC: 165#-170#(x3 sets)-175#
Rows: 27.2/27.7/27.6/28/28.2 seconds
DL: 225# all sets
AirDyne: kept between 9-10 RPM all sets
Back Extensions/Lunges: Completed as prescribed
26/m/145
HPC: 140/145/150(ugly)/145/145 last set broken
Rows: 28s-29s
DL: 175
Airdyne: 19-20cals
Ext/Lunges: 1:00/1:02/1:02
@ CF Redline
HPC
135,145,145,145,135
Row
32,32,33,33,34
DL
8@155
Airdevil @ 10rpms
Back extension and lunges as prescribed.
Arm acting up on the cleans...but
"Excuses are Useless"
Once again impressed by The Big Dawgs @ Redline.
Part 1-
185, 205, 205, 205(failed on 7), 195
did not pay attention to row time. all 5 rounds completed in min or less each.
Part 2-
245 all sets
22,23,17,17,21 cals for Airdyne
Part 3-
all completed unbroken not as bad as i thought just got a lil light headed.
all in all a good workout. quite a smoker that damn airdyne is a devilish machine.
HPC - 135,155,165,175,185
Rows - 25.2,25.6,26.2,26.5,26.5
Called it here, feeling lightheaded
HPC's:
155x8, 175x8, 185x8, 195x8, 205x6 +1 +1 (grip fail, couldn't even hold on with hook grip).
150m Rows:
26, 26, 24, 25, 25 seconds
DL: all at 275#
No airdyne, subbed 100 running jump rope for time:
40, 37, 35, 36, 36 seconds
1:05, :55, :50 each set of back extensions/jump lunge switches with 1min rest between each set.
HPC: 155/165/175/185/195
Rows: all between 26.5 and 26.9
Dead: 245
Subbed AMRAP burpees in 30s: 14/14/13/13/14
Subbed 95# good mornings: 20 x 3
Lunges: completed
Nice work everyone...welcome to the new people!
Hpc 177,187x4 last 3 sets broke at 7
rows 510-494W
Deads 225
Excercise bike sub
Back ext, jsl ub and lightnIng fast...didn't time it.
A) 165#,165#,175#,175#,185#(all unbroken)
B) 205# deadlift (all unbroken)
airdyne cals: 19,18,18,20,21
Got groggy in between efforts. Maybe from build up of lactate. Jump squats were tough since quads were roasted.
Back home in Winnipeg for a couple of weeks. Did the olyathlete pull-up/burpee/wall ball WOD with my buddy Derek at his new gym, Prairie Crossfit, so I'll hit up the BD workout tomorrow.
Congrats on your new place buddy!
Another great OPT workout.
HPC: 135,145,145,145,150
ROW: 30,29,30.2,29.5,29.4
DL:185 Unbroken
AIRDYNE: 9-10 rpm x 5
Back extensions and jump lunges as Rxd
Great job today Redliners!!!
39/6'2"/200
HPC: 85, 90, 95, 100 (220#), 95kg - First 3 rounds were unbroken, dropped the last 2.
Rows 1:20-1:30m pace average
10m rest
DL: 115kg (253#)
Airdyne: 22 avg cals
5m rest
BE/Lunges: Unbroken and blazing
HPC: 185,195,205,215,215
row: 24-26s per round
DL: 255# - all unbroken and fast
airdyne: 19-21cals per round
Part 3:
all unbroken and painful
*last 2 rounds of HPC were broken with only 1 or 2 seconds to re-grip. 1 failed attempt on 4th round.
205-215x4
-26s-26-26-28-30
275
complete
HPC 135,155,165,175,3/185
Rows hurt the ribs so didn't push to hard and stopped after round 4 ribs became to uncomfortable
+
Deadlift 180#
Subbed exercise bike
+
Part 3 as RX'd
HPC 135,145,155,155(5+3),155(5+3)
150 row 25.7,26.6,25.9,26.6,26.3
DL 205 all sets
No Airdyne; subbed 200m sprint
34,33,35,34,33secs
BE/JL
All 3 rounds ~55secs
PC: 105 (all UB)
DL: 140# (aubbed AirDyne for row)
couplet: all UB
HPC: 2x70, 72.5, 75, 77.5kg
Row: All 27 secs.
DL: 110, 112.5, 115, 117.5, 120kg.
Subbed Airdyne for 30secs of Double Unders: 24, 33, 42, 42, 31.
Couplet: Had a quad strain for a while and my intention was to sub split lunge for a slow controlled squat. However cramped up pretty bad at end of first set in hammies. Game over.
It's around 32'C and 98% humidity over here at the mo' so I'm getting thru a lot of water in these workouts. Good times though. Cheers Coach.
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