sun, dec 19, 2010
when folks like Danny have mastered a skill and a sport, it becomes truly beautiful to watch - same as in an extended set in volleyball, a John Wooden run offense, a double skull for 2K...so much skill needed and time devoted; no one really understands it until you see it captured like in this film - watch it all, it increasingly impresses.
TRAINING:
part 1:
A. Back Squat - build to a tough 1; rest as needed
B. 85% of A - amrap @ 3010; 1 attempt
C. Chin Up - build to a 1RM; rest as needed
D. 85% of C - amrap @ 3010; 1 attempt
rest 4+ hours
part2:
4 sets @ 90%:
1 min burpee broad jumps
1 min db thrusters - 25/15#/h
1 min ball slams
1 min box jumps - 20/14"
rest 4 min actively
post loads. reps and notes to comments
single on Monday
Back Squat 145kg then 125kg for 5reps
ReplyDeleteChin up, done on rings, 40kg, after that 33,75kg for 3 reps.
part 2 should be interesting...
my back feels tight as hell, rowing kinda solves the problem. is a 4 min on (90%),4min off doing core work an alright sub for part 2?
ReplyDeleteA. 425
ReplyDeleteA2. 360x10
Due to time did metcon right after squats. Didn't count reps and honestly it was probably 80%. I need my training partners to push me. Was at Crossfit Power Performance they follow OPT there told them to start posting. Coach ur philosophy is spreading like wild fire big dawgs r everywhere.
Coach (or anyone else with a thought),
ReplyDeleteOn days where our workouts are based on a 1 rep effort, should we adjust the following percentage used if we know that we have poor neuromuscular efficiency?
i.e. I know I'm inefficient from previous tests we've done. Should I use something higher than 85% of todays back squat?
A 300
ReplyDeleteB 255x3
C 100 (palms facing away)
D 255x3
Felt good, it feels nice to move heavy weights again...
coach,
ReplyDeletecan you recommend a good sub for ball slams?
A 415
ReplyDeleteB 352 x 6
C 126
D 107 x 3
High bar, ass to ankles squat.
Pronated pullup
Nice job Otteson
James
ReplyDeleteIs D. Correct with 85% of A or should it read 85% of C?
A) 405
ReplyDeleteB) 355 -2 (messed up the calc, should have gone lighter focused more on tempo)
c) 90 for 3
d) did workout as written which believe now to be incorrect, did another set of back squat @ 315 X 4
steve, I would use 85% of the days output. the percentage is based upon how good you're for the day, as I understand coach wants a almost maximum output and then,based on ones muscslur structure, somewhere between 3 and 10 reps. that's my 2 cents anyway, could be totally wrong.
ReplyDeleteA.295
ReplyDeleteB.250, (6)
C.75
D.Did 85% of A as well, guess that was not right, 250 (5)
steve, keep it at 85%, its a measure for current neuro muscular efficiency of the group...
ReplyDeletesorry, that was 85% of C for part D
anon, sub for ball slams - man makers - 20#/h
thx robo, we're looking to see whose out there - one can't build an army without knowing who you have to fight with you
Part 1:
ReplyDeleteA1: 425
A2: 365x5 lost tempo on 6th rep
B1: 85
B2: 75x2 couldn't get chin over bar on the 3rd
5 min rest
Part 2:
Subbed DU for ball slams. Set up cones ~6ft apart for burpee broad jumps.
23, 21, 56, 35
21, 15, 41, 32
15, 16, 50, 32
16, 17, 50, 33
A. 260#
ReplyDeleteB. 220# for 3 reps
C. 88#
D. 75# for 2 reps
TAG
A. 250# (PB by 43#)
B. 212# for 4 reps
C. 55#
D. 46.5# x 2reps
A - 245# HUGE WEAKNESS!
ReplyDeleteB - 210# for 2.
C - 78#
D-66# X 1 rep
Part 2 done with about 10 minutes rest.
Total reps 402
Round 1; 108
Round 2; 93
Round 3; 99
Round 4; 102
Very challenging to keep the pace.
Great job to Redline Dawgs; Jeff, Nick, Jared, Vic, Jed and Laura.
A. 465
ReplyDeleteB. 395x7
C. 130
D. 110x3
Low bar, knee parallel to hip crease.
Pronated pull up
Felt like I had a bit more in me on the squat. maybe 10lbs.
Nice Squat High Bar PR AJ. Fun to watch
that bicycle guy is amazing.
ReplyDeleteThis comment has been removed by the author.
ReplyDeleteA: 325#, had a lot more in the tank too but was short on time today
ReplyDeleteB: 275# x 5, probably AMRAP - 1 or 2
C: 65#, true rep. had 75 but didn't know if it counted
D: 55# x 5
Probably won't get time to do Part 2 today.
Nice work today guys, impressive numbers!
A. 325#
ReplyDeleteB. 305# x3
C. 90#
D. 80# x 3
I did two rounds of part two 10 minutes after part one due to time.
Part 1:
ReplyDeleteA. 335#
B. 285#x6
C. Subbed weighted ring dips: 80#
D. Amrap ring dips, strict, 15
Was able to do 3 strict pull ups...weighted ring dips abput half of pr but started bothering torn bicep. Happy that 2 weeks after the day I could do pull ups...hopefully 2 more and back at 100%
A. 195#
ReplyDeleteB. w/ 165#, 6 reps
C. 45#
D. 37.5#, 3 reps
- new to this tempo thing & it was "fun" :p
M/28/145#
ReplyDeleteA: Back Squat (High bar, ass to grass) - 310#
B: 263# - 4 reps @3010 tempo
C: Pronated Chin-up - 126#
D: 107# - 1 rep @3010 tempo
Rested about 10 min, then hit part 2 with Anthony, Nick, Jared, Vic & Jed
Rd. 1: 24/19/27/50 = 120 total reps
Rd. 2: 23/18/25/46 = 112
Rd. 3: 24/14/28/40 = 106
Rd. 4: 22/18/29/45 = 114
TOTAL = 452 Reps
part II
ReplyDelete-averaged around 18 burpee broad jumps
-averaged 20 thrusters
-27lb ball for slams
-averaged 20 box jumps
felt good
Part 1
ReplyDeleteA. 405
B. 7 reps @345
C. 110 PR
D. 3 reps @95#
Notes: Last time we tested (9/29 w/a slightly different tempo) did 5 reps @320. The 7 this time felt really good. Really happy with the weighted chin as well. Been trying for quite a while to break the 100# plateau.
A - 315 - 30lb PR
ReplyDeleteB - 265x3, at tempo
C - 125 - 10lb PR
Part 2 later
Epic Video, amazing talent, incredible filmography. The greatest make it look easy.
ReplyDeleteHigh bar 310#(10#PR),265#X8
Supinated 70#(5#PR),55#X4
5min rest
20,20,30,49=119
20,19,30,50=119
20,17,28,50=115
20,16,28,49=113
Wife took me to a 90 min session of hot Yoga last night. WOW!!!
Some people are very bendy.
Me, not so much.
From Dec 11th
ReplyDeleteA1: 60kg/70kg/75kgx2/80kgx2/85kg
A2: All sets unbroken
Shoulder Press: 176#
Sit Ups: 136
Double Unders: 322
went for distance on burpees
ReplyDelete65-70m,26,27,46
60m, 20,28,42
60m,25,20,38
60m,25,27,47
30lb slamball used
ReplyDeletePart 1:
ReplyDeleteA- 245#
B- 210#: 7 Reps.
C- 45#
D- 37#: 1 Reps. (Extremely challenging at the 3010 tempo)
Part 2:
Done with about 10 minutes rest.
Round 1: 98
Round 2: 94
Round 3: 83
Round 4: 88
Total Reps: 363
Was very tough keeping the numbers within close range of each other.
Rd 1) 86
ReplyDeleteRd 2) 86
rd 3) 92
rd 4) 93
355 total
This comment has been removed by the author.
ReplyDeleteThis comment has been removed by the author.
ReplyDeletepart 1:
ReplyDeleteA. 255 (40# PR)
B. 217x7
C. 45 (7.5# PR)
D. 38x1
rest about 1.5 hours
part 2:
16/15/28/40 = 99
17/12/28/39 = 96
17/11/28/47 = 103
16/11/29/41 = 97
total = 395
*12# ball for slams
A. 375 (85% of 1rm) wasn't sure how tough
ReplyDeleteB. 320 - 11
C. 130
D. 100 (dbs skip from 100-130) - 6reps
A. #245
ReplyDeleteB. #210 6 @3010
C. #45
D. #15 4 @3010..accidently added body weight(155) + c x 85%= 170.
rest 10 minutes
85, 78, 70, 84=317
some hot nasty fun
A. 315
ReplyDeleteB. 2 reps at 267 - pathetic
C. 100
D. 2 reps at 85 lbs
90 mins rest
part 2
23/16/29/44
22/18/29/44
20/16/21/42
19/17/25/40
12lb ball for first 2 sets, then switched to a 35lb plate with grips.
felt good on part 2.
A. 385
ReplyDeleteB. 330 x 4 @3010
C. 110
D. 90 x 3 @3010
Part II after 5min rest, short on time, gotta watch the packers lose to New England tonight and drink 2-4-1 at the local watering hole. Should be fun not driving home tonight.
25lb medicine ball was too bouncy, did medicine ball cleans instead.
box jumps were @ 2'
1- 14, 20, 15, 18 (67)
2- 15, 20, 12, 24 (71)
3- 16, 21, 18, 24 (79)
4- 18, 20, 17, 24 (80)
totals:
Burpees: 63
Thrusters: 81
MedBall Cleans: 62
Box Jumps: 91
grand total: 297
What does "@ 3010" mean when referring to the back squat part 1B?
ReplyDeleteCPT Smith reporting for duty, sir.
ReplyDeletePart 1.
A. 425#
- High bar; Ass to Ankles
- Had a good bit left, but felt a slight pull deep in my groin, so I called it here
B. 365# x 4
- Failed tempo on Rep #5
- So much for thinking that I'm inefficient.
C. 140#
D. 120# x 4
- Failed to get up in 1 second on rep 5, negatives were no problem
-Rest 2 hours-
Part 2
1. 97 Reps
2. 101 Reps
3. 97 Reps
4. 95 Reps
- Well within the 90% range until the last round, then probably bumped up into 93-95%
A. 305, 330F, 330F (was attempting 5 lb PR)
ReplyDeleteB. 5 @ 275
C. 117.5 (PR by 7.5)
D. 2 @ 98
Part 2 complete
Also, did the ext. rot., trap 3, and Powell raises. Thanks to James, and to our head trainer Stephen-who attended the last seminar, as these movements are already helping my shoulders.
A) 245
ReplyDeleteB) 3 x 210
C) 78
D) 1.5 x 85%
Part2
Total - 304
A. 275#
ReplyDeleteB. 5/235#
C. 100#
D. 2/85#
Part 2:
Rnd 1: 105
Rnd 2: 109
Rnd 3: 116
Rnd 4: 106
Part 2:
ReplyDelete25# med ball for slams
1. 91 reps
2. 89 reps
3. 89 reps
4. 87 reps
Total: 356 reps
B checkout FAQ for your answer.
ReplyDeleteCool to see someone take their "thing" to the level Danny has.
Part 2
ReplyDeleteWent for meters on the burpee/broad jump
30lb slam ball
used 30lb kettlebells for thrusters
Burpee Broad Jump: 235m
Thruster: 89
Slamball: 95
Box Jump: 138
did this at the Anvil head to head with AJ. 90% went out the window on the first burpee...
Part 2:
ReplyDelete13/20/20/19
11.5/21/23/21
11.5/21/23/18
11.5/20/21/19
-.5 = burpee w/o the broad jump :)
- 15# KBs, no DBs in garage
- 20" box, don't have a 14"
- found out what active rest meant between 2nd & 3rd round, thanks Steve
hello coach
ReplyDeletesorry posting late because I had to ski all day, felt pretty good, almost got a pr even tho
part one - 400 -(barely got this and I was by myself so kinda scary)
part two- 340 2 reps only, legs were alot more tired then I thought!
part three- 120 lbs pr
part four - 3 reps with 102 lbs
thank you
d
AJ,Steve Smith, Rory, Robo, Paul Smith
ReplyDeleteThose are some killer BS numbers! Nice work!
Part 2
ReplyDelete19/20/27/24
20/21/30/27
20/21/31/27
20/20/32/27
had a hard time figuring out what 90% was today, especially with burpees and BJs. First 2 felt easy...last 2 I was having to pause to keep from pushing 97-100%
Part 1.
ReplyDeleteA. 117.5kg (258.5#)
B. 7reps @ 100kg (220#)
C. 43kg (98.5#)
D. 2reps @36kg(79.2#)
pwo: 50g salmon, 250ml coconut water
Training from Dec 17:
ReplyDeleteDealift:250(5),280(3),315(11)
Press:115(5),130(3),145(7)
+
A1.135,145,155,155(1),145(F)
A2.UBx5
A3.15,12,10,9,8
Shut it down after the fail. Been training without a break for awhile. Body feels like it needs a rest to recharge. Gonna take the next week off and come back strong.
Part 1:
ReplyDeleteA) 315#
B) 270#x3
C) 90#
D) 77#x1
Part 2:
Round 1: 110 reps
Round 2: 114 reps
Round 3: 117 reps
Round 4: 116 reps
Dumbell thrusters are horrible.
A. 328
ReplyDeleteB. 275x4
C. 105
D. 90x1 not enough rest
Squats were High bar Ace to Grace. Felt a pinching feeling in my lower ab, and didn't have much pop out of the hole today. Pull ups were pronated grip.
Part 2 only rest was time to take to set up.
Reps: 100, 105, 111, 105= 421
Part 2 felt real good, wasn't happy with the back squats today.
Part 2.
ReplyDeleteR1. 70
R2. 66
R3. 69
R4. 72
Low box jump numbers (jumped up and stepped down) due to an achilles tendon issue. used 30kg sand bag as a sub for ball slams..
pwo: 75g salmon, 120g sweet potato/apple/carrot puree, 250ml coconut juice
Part 1:
ReplyDeleteA: 120kg. Still 25kg off my best after quad strain. Felt a little bite in the tendon.
B: 102.5kg for 7. Missed on the eighth.
C: 38kg. Completed on rings.
D: 28kg but barely got 2. Hoped back on at bdwt for 9.
Part 2:
ReplyDelete1. 10, 17, 27, 26.
2. 12, 16, 22, 28.
3. 10, 20, 26, 27.
4. 11, 18, 25, 25.
A:200 (this is 10lb from my pr and felt AWFUL!!) going to start doing more strength
ReplyDeleteB: 3
C: 50lb (barely!)
D: 4
P2: THis was tough!
R1:73
R2:84
R3: 77
R4: 78
BS 120kg
ReplyDelete106 kg for 5 reps
pretty sore from yesterdays squat cleans
sore knee, damn