tag:blogger.com,1999:blog-955910955820173624.post2596424261924977326..comments2024-03-27T09:48:41.752-06:00Comments on optimum performance training: Tues, Mar 30th, 2010OPThttp://www.blogger.com/profile/07201858094284716780noreply@blogger.comBlogger46125tag:blogger.com,1999:blog-955910955820173624.post-36529621086697678572010-04-06T16:39:29.478-06:002010-04-06T16:39:29.478-06:00A1. 70 – 80 – 90 – 100 – 4 reps 110 kg
A2. 2×31.5 ...A1. 70 – 80 – 90 – 100 – 4 reps 110 kg<br />A2. 2×31.5 kg 8 steps / leg – 31.5, 4+4 / leg – 26.5 kg, 8 / leg – 26.5 kg, 4+4/leg – 26.5, 4+4/leg<br />A3. 31.5 kg 2 reps x 4 set, 26.5 kg 2 reps<br />A4. 20 – 20 – 19+1 – 16+4 – 9+5+2+2+2 reps<br />B. GHD Sit Ups – 2 hands overhead 20 x 5 (no recorded rest or certain pace)<br /><br />Back again. Travelling and some more try-outs for firefighting-jobs have and will keep interrupting the OPT-program, but I will do what I can.Bearhttps://www.blogger.com/profile/13747994432932716185noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-39292860535196482152010-04-05T08:18:54.556-06:002010-04-05T08:18:54.556-06:00A1) 155x5, 185x4, 175x4, 175x4, 175x3
A2) 2 reps, ...A1) 155x5, 185x4, 175x4, 175x4, 175x3<br />A2) 2 reps, 3 reps, 2,2,2. (used 20 lb d-ball all 5)<br />b1) 15/leg, 12/leg, 12,12,12 (25 lb dumbells)<br />B2) first set unbroken, broke the rest<br />C)didn't have ghd, so used decline bench and 12 lb med ball.Christyhttps://www.blogger.com/profile/07168346573207752178noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-66170260654903488022010-03-31T12:10:59.066-06:002010-03-31T12:10:59.066-06:00A1. 264-274(5)-274(4)
A2. 75-75(6)-75(5)
A3. 40-40...A1. 264-274(5)-274(4)<br />A2. 75-75(6)-75(5)<br />A3. 40-40(2)-40(1)<br />A4. UB/10-4-6/UB<br /><br />EXPLODED during the 3rd round and shut er' down! first WOD after being sick for 5 days so it makes sense that my CNS would be crushedDeeJayhttps://www.blogger.com/profile/16854468204121611660noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-80537799799567422712010-03-31T10:23:54.872-06:002010-03-31T10:23:54.872-06:00Switching here to prepare for the Masters.
A1. 6...Switching here to prepare for the Masters. <br /><br />A1. 6 x 135, 6 x 145, 6 x 155, 6 x 165, 6 x 175 <br />(Was unfamiliar with the protocol, so went too light)<br />A2. 35 lb DB's each round<br />A3: 35, 35, 35, 35, 35<br />A4. 12, 10, 8, 8, 8 <br />B: 10, 7, 7, 7, 7Harihttps://www.blogger.com/profile/07426927485820525493noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-66841884533098204552010-03-31T09:30:19.501-06:002010-03-31T09:30:19.501-06:00A1: 225(6), 245(6), 265(6), 275(6), 275(5) (20 sec...A1: 225(6), 245(6), 265(6), 275(6), 275(5) (20 sec rest)<br />A2: 65 all (120 sec rest)<br /><br />~20 min rest, space requirements<br /><br />B1: 70x3, 80x3(3), 70x2 (20 sec rest)<br />B2: all complete, chin over vert line (120 sec rest)<br />C: 15x5, hands over head, tough (60 sec rest)Pete Mhttps://www.blogger.com/profile/00550433583519743070noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-27590196925131309692010-03-31T07:54:46.620-06:002010-03-31T07:54:46.620-06:00A1: 225(6), 235(5)x4
A2: 1 pood kb per handx5
A3: ...A1: 225(6), 235(5)x4<br />A2: 1 pood kb per handx5<br />A3: 36(3),42(3)x4<br />A4: broken<br />B: broken<br /><br />Tough tempo on everything today, broke tempo on BS in round 4. Didnt have DB for lunges so I just used the heaviest KB that I had two of.Jason Buzzardhttps://www.blogger.com/profile/06651464425828726736noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-42434325412099031992010-03-31T02:25:09.029-06:002010-03-31T02:25:09.029-06:00A1. 185/225/235/245/255
A2. 45/55/60/70/70
A3. 45/...A1. 185/225/235/245/255<br />A2. 45/55/60/70/70<br />A3. 45/65/65/45/45<br />A4. 20/20/20/20/20 (hands ripped badly)<br /><br />No GHD where I am, did 3 sets 50 sit upsConnorhttps://www.blogger.com/profile/06709184284014896566noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-10941061572565708312010-03-31T01:21:35.087-06:002010-03-31T01:21:35.087-06:00A1.80(6),85(6),87.5(6),87.5(6),90(6)
A2.24kg KB/ha...A1.80(6),85(6),87.5(6),87.5(6),90(6)<br />A2.24kg KB/hand<br />A3.24(3),32(2),29(2),27.5(2),24(1)<br />A4.20,15+5,20,20,20<br /><br />All weights in kilos.<br /><br />B. 15,10,10 (with a makeshift GHD) Hadn't done these before so decided to cut down the number of sets + reps.<br /><br />Notes: My first go at the Big dawg blog WOD. Tempo work was really interesting. GHD sit-ups felt hard and decided to call it a day early to avoid overdoing a new exercise.Jamihttps://www.blogger.com/profile/06814993665236757780noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-78353700678871282952010-03-31T01:16:59.223-06:002010-03-31T01:16:59.223-06:00a.275x6,275x5,285x4,285x4,285x4
a2. 45,50,55,60
a3...a.275x6,275x5,285x4,285x4,285x4<br />a2. 45,50,55,60<br />a3. 45x3,50x3,55x3,60x2<br />a4. ub,broken,broken,broken,ubUnknownhttps://www.blogger.com/profile/12588299746473105383noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-56330990759304153992010-03-30T22:49:31.856-06:002010-03-30T22:49:31.856-06:0022/5'10"/175
A1.185(6),195(5),205(4),205(...22/5'10"/175<br />A1.185(6),195(5),205(4),205(4),205(4)<br />A2.44kg/hand x5<br />A3.44,49,52.5,56(2),59(2)<br />A4.20,20,20,10(10),15(5)<br /><br />B.K2E 15x5 (no ghd)<br /><br />Tempo made everything a lot harder.Super stoked on following the blogJulian Cruznoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-12636144788427065352010-03-30T21:12:29.419-06:002010-03-30T21:12:29.419-06:00A1. 6@135, 6@155, 6@175, 6@195, 6@195
A2. 20,25,30...A1. 6@135, 6@155, 6@175, 6@195, 6@195<br />A2. 20,25,30,30,30<br />A3. 45, 55, 45, 45, 45<br />A4. Broken, Unbroken, UB, UB,UB<br /><br />B. 20, 20, 20, 20, 20Mizar Fuentes-Ortegahttps://www.blogger.com/profile/13223448849175850064noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-26098791628411001702010-03-30T20:50:11.412-06:002010-03-30T20:50:11.412-06:00M/51/6'/175
A1. 135, 155, 155, 155, 175 x6 Wo...M/51/6'/175<br /><br />A1. 135, 155, 155, 155, 175 x6 Worked on high bar and form.<br />A2. 30, 35, 40, 40, 40<br />A3. 25, 30, 35, 35, 35(1)<br />A4. All unbroken.<br /><br />Never did 20 unbroken chin ups let alone 5 sets. PR<br /><br />Not enough time for B.Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-59082779506997777912010-03-30T19:15:22.620-06:002010-03-30T19:15:22.620-06:00A1: 185(6), 195(6), 205(5), 210(4), 210(4)
A2: Use...A1: 185(6), 195(6), 205(5), 210(4), 210(4)<br />A2: Used KBs 16kg x1, then 20kg x4<br />A3: 47.5(3), 55(3), 57.5(2), 57.5(2), 57.5(1)<br />A4: UB, UB, 16/4, 10/5/5, 13/7<br /><br />B: Only 3 sets of 10 at rx'd tempo. <br /><br />Notes:<br /><br />First real wod back since last weekend. This smoked me really bad. <br /><br />Really want to rehab my back squat as I'm not happy with my max and not pleased with my form either. So started low with strict tempo and built until I felt my form and tempo drop. 4 seconds is extremely LONG! <br /><br />Legs were smoked from lunges too, tempo was good throughout. Could go up but would have lost tempo. <br /><br />Weighted chins were all pronated grip (I figure that's the grip I use the most so may as well make it as strong as possible). Grip fatigue on COVP. <br /><br />GHDs also smoked me, tempo was nuts and had to cut them short. <br /><br />The theme for this cycle for me is to follow tempo strict and not go for numbers. Good start.Chad Hallhttps://www.blogger.com/profile/18293142679537389804noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-66414509601618299932010-03-30T19:10:00.343-06:002010-03-30T19:10:00.343-06:00A1. 205/215/225/235x4/235x3
A2. 45's
A3. 55/65...A1. 205/215/225/235x4/235x3<br />A2. 45's<br />A3. 55/65/70/80 <br />A2. UB/UB/15+5/10+5+5<br />B. 15x5<br /><br />Notes:<br />A1. It took everything I had to 225x6. After that my body was done, couldn't stop shaking. Brutal tempo.<br />A2. Should have gone heavier, but they were still really hard, I suck at these.<br />A3. Should have strted heavier. 80x3 was still easy. I shut it down after four due to a tear.<br />A4. Felt light and fast. Shut it down after four due to tear.<br />B. Brutal tempo, very broken.Yelvihttps://www.blogger.com/profile/18072725921145912150noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-27138912765229884392010-03-30T19:00:43.743-06:002010-03-30T19:00:43.743-06:00A1.185/195/205/215/225(4)
A2. 40/45/50/55/55
A3. 5...A1.185/195/205/215/225(4)<br />A2. 40/45/50/55/55<br />A3. 50/55/60/65/65<br />A4. 20/20/19+1/10+5+5/10+5+5<br />B. 20x5<br /><br />First time working out a 4am due to not being able to sleep, and coming back from a little needed break.<br />A1. Felt good <br />A2.taxed the grip<br />A3. felt good. good tempo<br />A4. taxed the grip<br />B. Tough tempo, really felt the deep burn, but pushed to 20.craignoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-40454364553495631622010-03-30T18:50:02.614-06:002010-03-30T18:50:02.614-06:00125, 135, 145, 155, 165 (5)
1 pd. first time, then...125, 135, 145, 155, 165 (5)<br />1 pd. first time, then 15# ea hand for rest<br />15# x3 each set<br />sets of ten til last 20= 10/ 5/4/1<br /> ghd's felt like i was going to run out of breath. couldn't get the timing right. so, i sped up to finish.Beckyhttps://www.blogger.com/profile/08184398067519539913noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-26274238189600633272010-03-30T18:43:16.662-06:002010-03-30T18:43:16.662-06:00Legs are destroyed from the Canadian Sectional wor...Legs are destroyed from the Canadian Sectional workouts this weekend. Anyone ever tried to replace their garage door opener, alone, with a corncob up your butt? Kneeling is next to impossible. Going to hit arms in a bit and TRY GHD's this evening. I should be able to hang starting tomorrow. I think the problem was I rested all week since my sectionals and then hit your sectionals that next week. *head shaking*Brent Maierhttps://www.blogger.com/profile/14402536879651646709noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-34940528367204204792010-03-30T18:36:56.190-06:002010-03-30T18:36:56.190-06:00A1. 235x5x2, 235x4x3
A2. 45, 65x4
A3. 70x3, 75x3, ...A1. 235x5x2, 235x4x3<br />A2. 45, 65x4<br />A3. 70x3, 75x3, 75x2, 75x2, 70x1<br />A4. unbroken x5<br />B. did decline situps @3131 20x5... know it's nowhere near as challenging, wish i had a ghd.<br /><br />tempo beat me up on those squats<br />first real wod after sectionals march 20-1, feel exhausted but feel great to be back!! Ouuuuuuu!Michael McCabehttps://www.blogger.com/profile/13921246074842672704noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-86241400691171700062010-03-30T17:38:44.176-06:002010-03-30T17:38:44.176-06:00A1: 185/205/215/225x6, 235x5
A2: 20, 25-4
A3: 25, ...A1: 185/205/215/225x6, 235x5<br />A2: 20, 25-4<br />A3: 25, 35x3-4<br />A4: UBK, 12-8, 10/6/4, 11/6/3-2<br />B: 5x15Rainer Hartmannnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-54717685156292797092010-03-30T17:31:04.495-06:002010-03-30T17:31:04.495-06:00A1. 185/195/205/210/215x5
A2. 40lbs for all five
A...A1. 185/195/205/210/215x5<br />A2. 40lbs for all five<br />A3. 35/50/50/50/50x2<br />A4. all unbroken<br />B. 5 sets of 15 with a wicked headache to show for it. That tempo sucked for GHD sit ups.Paul Kleinhttps://www.blogger.com/profile/03325412165324710374noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-929048344191027672010-03-30T16:54:17.067-06:002010-03-30T16:54:17.067-06:00A1. 205,215,220x5,220x5,220x4
A2. 50# Thick handle...A1. 205,215,220x5,220x5,220x4<br />A2. 50# Thick handle DB's<br />A3. 30,40,40x2,40,40x2<br />A4. UB,15/5,15/5,12/8,13/7<br />B. 5x15<br /><br />The tempo really challenged me on this one. I held on to the tempo and rest between sets. I was kind of surprised that I didn't get at least 3 sets of chin ups unbroken.Aaronnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-79235268576874249622010-03-30T16:38:05.916-06:002010-03-30T16:38:05.916-06:00A1. 155x5
A2. 50
A3. 40
A4. 20 unbroken
B. 20,18,...A1. 155x5<br />A2. 50<br />A3. 40<br />A4. 20 unbroken<br /><br />B. 20,18,17,15,15<br /><br />SalSal0155noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-8430853062864658582010-03-30T16:36:14.538-06:002010-03-30T16:36:14.538-06:00A1. 225/235/245/250/255x4
A2. 55/65/65/65/65
A3. 6...A1. 225/235/245/250/255x4<br />A2. 55/65/65/65/65<br />A3. 65/80/80/80x2/80x1<br />A4. UB/UB/UB/UB/19-1 Grip failed<br />B. UB/UB/Broken on last 3 sets<br /><br />First day finally feel like strength is back after Sectionals and time off.Mack Larhttps://www.blogger.com/profile/06997337768292359644noreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-58579874486743069312010-03-30T16:03:07.513-06:002010-03-30T16:03:07.513-06:00A1. 275x5x5 (high bar)
A2. 55 55 60 60 60
A3. 45 4...A1. 275x5x5 (high bar)<br />A2. 55 55 60 60 60<br />A3. 45 45 45 45 35 (overhand grip)<br />A4. 20x5 unbroken<br />B. 15x3 (i too felt pukish)<br /><br />that rest/work scheme kicked my butt. can pull up more with underhand grip but not much point in working that.ken cnoreply@blogger.comtag:blogger.com,1999:blog-955910955820173624.post-3171402615793044612010-03-30T15:39:27.211-06:002010-03-30T15:39:27.211-06:00A1: 185x6 for all sets
A2: 45# per hand for all se...A1: 185x6 for all sets<br />A2: 45# per hand for all sets<br />A3: 75x3 75x3 75x2 75x2 75x2<br />A4: Unbroken<br /><br />B: 5x15 unbroken.<br /><br />Notes: <br /><br />Still got a weak squat, but I kept to the tempo which was satisfying.<br /><br />The GHDs felt weird going slow. It felt like my was getting stuck and then would flip into the right position. Also, my head got all messed up but that's probably the after effects of an infection that keeps sticking around despite good nutrition/sleep.Mike Molloyhttps://www.blogger.com/profile/17097588923599031697noreply@blogger.com