 |
| owing up hurts... |
 |
| ...and still not winning - even more |
TRAINING:
A. Power Clean - 1,1,1; rest 5 min
B. AMRAP Burpees in 20 sec; walk rest 2 min x 3
C. Row sprints - 30 sec @ 95%; walk rest 1:30 x 3
post:
A.high load
B. reps
C. watt avg/set
to comments
Friday/Saturday off, Sunday competition
don't forget to register!
Today's workout
ReplyDelete13 rounds + 5 dips, felt good, under control
did 5 sets of 10 wallballs, bout 40 sec between, no rope climbs
Coach,
ReplyDeleteHere's the video of thruster at 95# and 135#.
95#
http://vimeo.com/18728452
135# :
http://vimeo.com/18728556
Sidenote: My 1RM was 155# thruster, so hitting 5 at 135# was pretty exciting.
Thanks for the help!
Anyone here going to the assessment module jan 22-23 in Fairfield CT, wanna split a room?
ReplyDeleteStarting my OPT CCP journey!
Wow, early post!
ReplyDeleteWed's (today's) workout:
Part 1: Just over 20 rounds (22 or 23, lost count) + 5 dips
- Very pleased with total, but I doubt my numbers after looking at the postings
- Stayed at 90%, which is a very good range for me (I tend to be fast there and can hold it for a while) until the last 1.5 min
Part 2: 3 Rounds
- Eyeballing 20ft on a 30 ft rope
- I suck at ropes.
Oh, and the US owns Russia.
ReplyDeleteI'm kidding.
Really.
james (or any one else who has an answer):
ReplyDeletedo you suggest not going in on friday and working on double unders?
is there a good, better, best schedule for competition week? or is that relative to each person?
Coach, is there any way you could post Sunday's competition workout on Saturday? Or maybe email it to me? My affiliate has been doing its Games prep workouts on Saturdays--we used your tester last weekend and would like to do the same this week.
ReplyDeleteYesterdays training:
ReplyDelete11 rounds even
+
5 rounds even
(rope height was only 3.3m so did it in l-sit)
pwo: 50g pro + 60g cho
Still traveling so gym access difficult. Managed to find a skipping rope 135# barbell and bar for dips so:
ReplyDeleteAmrap du 30 sec X10
54,52,48,44,47,42,39,41,48,50
DL,HPC,Dips
11 rounds
No way! Sweden FTW! But...you can´t win them all ;)
ReplyDeleteGood luck at the comp big dawgs! :)
A: 90kg
ReplyDeleteB: 10+10+10
C: 10 sets of 45-55 D/U, done as 30 on 30 off
D: Power Clean is going backwards!!!
D1: Did D/U as home and no rower and did a mistake last time we did that oe, only did 15 sec!!
Soren
gord
ReplyDeletepc 205/215/220(F)
burpees 13/13/12
watts 525/470/462
Tag
186/191(F) 191(f)
burpees 8/8/8
watts- 454/467/430
A: #235
ReplyDeleteB: 12,11,11
C: watts 460, 479, 480
from 1/11
Part I: had bad pullup bar so did strict to failure
12/1:20 10/1:19 8/1:19
Part II: DU timing off, did 25-40 each round
NW, not bad, but as expected the kyphotic upper back removes the use of the ass in most squat movements...as your rack and torso is OK...but i think the pain/fatigue may be coming from a weaker post chain - do you find GH raises, SL DB DL and Dead lift work tough to keep mid upper back tight?...as these might be the culprit to give you some power out of the bottom of the squat and less load then imposed on the upper body and wrists for pressing/pushing..make sense?
ReplyDeleteaside - keep that thorasic spine mobile, and stretch those internal rotators out of the shoulder each time prior to working out - lats are internal rotators as well, some forget that...
becky, the answer was within the question you asked, it does differ per person relative to what they need to do to get in game shape - if its a skill that does not drain you too much, do it and play..if it makes you less confident why do it prior to a comp?...do it on training days around comps and when you can
ReplyDeleteoveruse of a skill can cause issues as well, so when you do skill work - do just that - practicing on weaknesses does not mean Rhiannon or flight simulator - it means a few quick healthy reps, rest, repeat to get learnings from speed, timing, mistakes to be fixed etc...then put it away
the wise call it "deep practice" - one for you Anthony
and Steve, that was funny, really
ReplyDeleteA.245
ReplyDeleteB.11,11,12
C.742,737,713
A) 225#
ReplyDeleteB) 11,12,11
C) 520, 498, 481
a. 135x3
ReplyDeleteb. 9, 10, 10
c. 390, 391, 361
A. 195,205,215
ReplyDeleteB. 10,10,10
C. 509,492,501
what do you think about a Z1 run, appr 20 mins every day? just started to take care of a dog full time and figured that 20min running is roughly 1h walking which I can't fit in my day.
ReplyDeleteAre those 20min Z1 do any thing regarding to recovery/overtraining? Any thoughts?
I'm 23, 188 pounds, 191cm (6 '3-4 I think) if it matters
Coach,
ReplyDeleteTo make sure I'm following along here -
You think my posterior chain (ass,hammies) is the issue and is preventing the drive into the press?
- If this is the issue do you suggest doing SL DL, etc. and really hammering on them?
And the issue with my posterior chain is the kyphotic upper back?
- working on thoracic mobility
I find it slightly challenging to keep mid upper back (traps,rhomboids) tight in deadlifting. haven't thought about it in sL DL or gh raises.
Again, thanks coach!
yesterday's wod
ReplyDelete12 rds and 4 rds.
A. 275x1, 285x1, 295xmiss
ReplyDeleteB. 10,10,11
C. 492, 519, 537
Happy to hit 285 on PC, but wish I had got the 295 as I have before.
Burpees felt like I couldn't go any faster.
Row Wattage seems low, would a higher s/m give me higer wattage? I was around 37s/m.
A:133,133,138
ReplyDeleteReally wanted to work on speed under the bar today and not jumping my feet out wide so I don't have to squat at all. My speed wasn't as fast as I would have liked today but I did keep my feet under control.Next time I think i'd like to video myself so I can see exactly what i'm doing.
B:10,10,10 I felt like I was going super fast but couldn't break 10! 2mins felt like forever though.
C:386,345,354....Never rowed for Watts before, not sure wht a good number is for 30 seconds. Still really do not like rowing much but I must get better at it!
Excited for Sunday, this will be my first one!So awesome to see so many women posting yesterday!!
Coach,
ReplyDeleteI've been out for a while following some of your past programming with some tweaks here and there for my weaknesses. I was thinking about picking back up after the Big Dawg comp this weekend. Can you explain a little bit maybe on how your going to prep for and through the 6 weeks of sectionals since it's one event/week for 6 weeks.
I have the 7 weeks leading up to last years games printed and I was going to either use that (so I can easily adjust to my weaknesses) or just follow here from now on.
Any advice from you or anyone would help! Thanks
Mike
Lars...when coach prescribes watts on the rower, I find that I get higher watt output by increasing the resistance rather than increasing my s/m. Crank it up to 10 and give it a try.
ReplyDeleteThanks for the tip of the hat Coach...
ReplyDeleteA: 200, 200, 205
ReplyDeleteB: 10, 10, 10
C: 483, 501, 501
Yesterdays WOD:
ReplyDeletePart 1: 13 rounds + 5 dips
still felt like I had quite a bit of juice in the tank.
Part 2: 6 rounds + 9 wallballs
Used a fat rope for the climb and my grip was starting to give out towards the end.
A. 185/195/205
ReplyDeleteB. 10/11/11
C. 589.5/586.7/590/2
Worked up slow on PCs and shut it down on the first form break. Everything else felt great.
Thanks Brian,
ReplyDeleteI'll give it a whirl this afternoon since I was only at 7 damper setting today.
A: 185#.
ReplyDeleteB: 9,9,9. Max height jump >12"
C. 540 at 7 damper,521 at 8.5, 511 at 8
Felt no pop today. Still feeling pretty CNS drained from Monday. But feel good
Burpee and rows felt good, little fatigue
Can someone provide me with the link to the 2010 OPT #2 competition? I must have missed it along the way and forgot all about it.
ReplyDeleteBrent,
ReplyDeleteHere's the link
http://optimumperformancetraining.blogspot.com/2010/11/big-dawg-comp-2-nov-13-2010-naples.html
Strength:
ReplyDeleteBack Squat;
Set 1 @ 72kg x 5
Set 2 @ 72kg x 5
Set 3 @ 72kg x 5
Bench Press;
Set 1 @ 57kg x 5
Set 2 @ 57kg x 5
Set 3 @ 57kg x 5
from jan 6th
KBS: 31/31/30/30/30 + 100 for all unbroken sets
Burpee Pull Ups: 11/11/11/10/11
Double Unders: 81/91/97/89/88
Total = 752
Post WOD fuel
40gP/50gC
A. 205, 225f, 205
ReplyDeleteB. 10, 10, 10
C. 558.8, 570.4, 574
Cleans felt very heavy, burpees fast, and rows strong. Looking forward to two days of recovery before jumping back into competition.
1-11 workout
ReplyDeletecouldn't get chinups unbroken
10-10,10-10,10-5-5
DUS not my strenght, but the more I do them...
25/18/23/33/18/22/21/20/20/26
Pistol tech work 10 min
ReplyDelete+
20 sec of 30' box jumps, rest 2:00 x3 7,9,10
+
airdyne sprint 30 sec legs only, rest 1:30 x 3
letting wrist heal
A: 135, 165, 185
ReplyDeleteB: 12,11,11
C: watts 432, 435, 462
PWO: Cellucore + Refuel + Glutamine
Notes: Tweak the left hand and wrist slightly on the PC. The burpees and rower felt good, but felt I should have gone slightly harder on the rower. Still working on knowning my percentages.
No power cleans today.
ReplyDeleteB. ?,12,12
C. 541, 565, 558
NW thanks, I should have specified results when I asked the question. Sorry about that. Does anyone have a breakdown of the results?
ReplyDeleteCompeting a day early at a local competition so changed some stuff up.
ReplyDeletePower snatch: 215#
Did 220 but was clearly a full snatch on review.
Burpees but 2 rounds only: 11, 12
Row but 2 rounds only: 734 watts and 689
BW @ 188
also was messing around and got a one armed pullup with L and R arm. Although I jumped to the ring to do it so it wasn't from a strict deadhang position. Still pretty cool though.
M/28/5'7"/145#
ReplyDeleteA. High Load - 225#
B. 12,13,13
C. 495,467,492
Great Picture Today!! Especially the Tom Brady #12 jersey...sorry all you J-E-T-S fans, Sunday's gonna be ugly haha
A. 135# for all 3
ReplyDelete-these felt really heavy today
B. 9.5, 9.5, 10
-fun! could hit the deck on that last one...
C. 341, 334, 342
-also fun!
-tons of good questions & tips on here today! I'm taking notes. Thanks everyone. :)
A. 245lbs - 20lbs off PR
ReplyDeleteB. 10 each set with hand release at bottom.
C. 3 sets DU's 30 sec on/off: 47, 39, 42
Disappointed with Power clean but at the same time only the 2nd time i've done cleans since dec. 4th when I tore my muscle. So Not bad i suppose.
This is Nate.
ReplyDeleteForgot to mention 15' climbs yesterday.
Just did power cleans today. Gonna hit Again Faster wod 14 tomorrow with Steve Smith.
275, 291, 301. Tried 306 but drove me into a squat clean. 305 is my PR from when I was 10lbs heavier. 6lb PR from the other week though.
A. 100, 105, F105 kg.
ReplyDeleteB. 11, 10, 10
C. 605, 554, 513 wats
A.225,225,235(F)
ReplyDeleteB.10,11,10
C.494,461,459
Coach or Big Dawgs:
Feels like I have no second pull in my clean. Don't know what to do. Your help would be greatly appreciated.
A. 252 for all
ReplyDeleteB. 11,12,12
C. 667,667,648
1.) 235, 245, 250- elbows not feeling great and warm-up was too short
ReplyDelete2.)10/10/10
3.)585,565,562
thanks
d
A. 285/295/305(caught in squat, figured 305 front squat shouldn't be my first squat of the day so dropped it)
ReplyDeleteB. 10-10-10
C. 556/565/575
A. 175,185,195pr...missed it the first try but got the mind right and hit it.
ReplyDeleteB. 11,11,13
C.419,411,423
Tuesday 11th WOD completed yesterday forgot to post:
1.UB 1:26
2.UB 1:35
3. 14+6 1:34
Du's averaged 25 round..usually these are very good to, not so much during that wod.
Registered for Big Dawg!
1. 230
ReplyDelete2. 30 (10,10,10)
3. 621W average (625, 615, 625)
Power Cleans felt very week tonight, I think I like cleans better.
Worked up to 305lbs power clean. Felt clean and crisp
ReplyDeleteSubbed an hour of racketball for the metcon work. Played @ 75-85%
A. 185, 190(fail), 190
ReplyDeleteB. 9,9,9
C. 585, 571 (came off seat), 642
working on keeping my ass from coming up first on cleans, felt better today.
225 failed at 245 twice
ReplyDeleteburpees-11, 11, 10
rowing-507(almost fell off rower), 609, 624
A. 205, 210, 215f having a harding keeping my arms long...
ReplyDeleteB 10, 11, 11 burpees felt good 20 sec was over before i knew it.
C. 433, 409, 409 at damper 4.5 will def try a higher damper setting next time.
I was just told I was muscle cleaning I didn't think u could bend at the knees at all for PC. U learn something new everyday haha
ReplyDeleteA.) 135#
ReplyDeleteB.) 8,9,9
C.) 311,324,315
I second that; it was great to see so many women posting.
A - 185,205,225
ReplyDeleteB - 12,13,12
C - 686,585,609
Almost forgot to post today.
ReplyDeleteA. 275#
- Disappointed
- Feel like I've been here for a minute or two
B. 14, 13, 12
C. 635, 615, 630
A. 205, 215, 225f
ReplyDeleteB. 11, 11, 11
C. 1st was about 625, forgot number 2, around 575 on the 3rd
38/6'2"/198
ReplyDeleteSnatch: 60,70,80,85,90,95,100(220#),104kg(x). - Hit two 100kg snatch tonight before trying 104kg. Very solid attempt, lost it behind me and shut it down.
WOD: Did 2.5 rounds of the wall climb WOD. It is a humbling workout.
PC: 110kg x3
A. 100kg, 105kg, 112kg
ReplyDeleteB. 10, 10,11
C. 490, 520, 518
The burpees and rows went by quick as they came. By the time I even looked at clock the round was over.
A: 260lbs
ReplyDeleteB: 11, 11, 11
C: 621, 655, 630
Notes:
Didn't want to go too heavy with no bumpers on the PC, felt alright though. Rowed at damper 10.
A. 125, 135, 145(fx2)
ReplyDeleteB. 10, 11, 10
C. 423.4, 364.9, 348.4
Was happy with my burpees, was shooting for 9 but came down so hard on some of the reps that I bruised my palm!
Reading fail for the second straight day--only rested 1:30 on burpees though I don't think it made much of a difference.
ReplyDeleteA. 215, 225 (PR), 235F
B. 10, 10, 10
C. 566, 539, 538 avg watts
Oh, and sorry for the repost from earlier but I didn't get an answer--any chance you could post (or email me) Sunday's workout early so my affiliate can use it Saturday for our Games prep workout? I'd be able to get a handful of people to contribute to the Big Dawgs fund if so.
ReplyDeleteok, so i'll change my plans for tomorrow. thanks!
ReplyDelete( it's like you knew what i was planning....)
Is that a Men In Dawn Black Frogman? I hear Cal has a good watch guy...
ReplyDelete26/m/145
ReplyDelete1: 180
2: 11X3
3: 141m/151m/154m(I missed that you wanted watts)
Yesterday:
ReplyDeletePart 1: subbed 10 pushups for ring dips = 9 rnds + pushups and DL
Part 2: subbed rope pullups = 5 rounds + pullups
Power Cleans
ReplyDelete195, 205, 205
Burpees
8, 9, 8
Row Sprints
344.6, 394.2, 365.7
(older model c2 with damper half open)
This comment has been removed by the author.
ReplyDelete12 JAN w/o
ReplyDeletePart 1) 10 rounds + 4 dips
Part 2) 5 rounds but no rope so did 5 strict towel pullups
PreviewEdit Stephen B. said...Last Sat. tester
ReplyDeleteOHS: 165x15
met-con: 16:00 (100# sq.snatch...wrongly converted kilos)
bwt: 178#
notes: first attempt at 15 OHS was at 182#...felt really really strong...got to 6th rep and thought "fck yeah dude, you've got this" and literally the second that thought was done, I dumped the bar on the 7th rep having let it get a little too far in front on me...ha! waited a few mins, tried again at 182#...got to 10...175# got to 9...then 15 @ 165#...hips, quads and shoulders smoked for met-con...learned an important lesson about focus tonight...a momentary lapse in concentration cost me a goal I've wanted to reach since I started bd. can't wait to try again though. boo-yaa!
filmed on a buddy's camera...when he gets it dl'd and sent to me, I'll post it...
A. 250-260-270
ReplyDeleteB. 12-12-11
C. 646-646-636
Played around with the rings for about 15 minutes after the workout. Ice cream makers and muscle ups. Happy to rest tomorrow.
A: 225/245/255
ReplyDeleteB:10/10/10
C: Skipped this
pc 100kg
ReplyDeleteyesterday's 10 min amrap - 10ish rounds
lookin forward to sunday
chad hall - good to see you posting
A. 85kgx1x3
ReplyDeleteB. 9,9,9
C. 510, 504, 523
feeling good
A. 245
ReplyDeleteB. 33
C. 689,625,605
asthma bothered me on the rows today.
A. 247lbs, 275lbs, 285lbs
ReplyDeleteB. 11, 11, 12
C. 600, 678, 573
I recently picked up a new camcorder, so I recorded the workout to attach to this post. But, youtube kept giving me an error msg and the video was only 7+min long...so, ill try again later...
Time to rest up...good luck this weekend Dawgs!
F/31/131
ReplyDeleteA. Subbed snatch 75-85(f)-75
B. 9-9-9
C. 322.3-307.8-285
Just signed up for Sunday's Comp...but will have to compete on Monday. Looking forward to my first Big Dawg Competition.
ReplyDeleteMale 155 5'4"
ReplyDeleteWednesdays WOD
(A)
7 round plus 5 ring dips, 5 deadlifts and 2 hang cleans
(B)
used 20' rope for rope climbs
4 Rounds plus 1 rope climb and 2 wall balls
1. 123,133,148
ReplyDelete2. 10,9,10
3. 309,330, 315 6 1/2 damper