Day 10 Training:
A1. Front Squat @ 30X0; 2-3 x 5; rest 10 sec
A2. AMRAP Chin Ups; 5 sets; rest 240 sec
+
3 rounds for time;
135/95# hang squat clean unbroken x 10
35 anchored it ups
post loads/reps for A1/A2 and time for conditioning workout to comments
Monday, Nov 30th, 2009
Day 9 training:
part 1:
A1. Hang Power Snatch @ 11X1; 2-3 x 6; rest 120 sec
note-drop weight to floor b/tr reps if needed
A2. Bench Press @ 30X0; 3,2,1,3,2,1; rest 120 sec
note-wave load; 2nd 3,2,1 is higher effort and loads than 1st 3,2,1
B. Dead Lift @ 11X1; 60% 1RM; 8 sets of 3; rest 45 sec
note-focus on speed on concentric
C1. Dips @ 30X0; 6,4,2; rest 90 sec
note-full depth
C2. GHD Raises @ 2020; 15 x 3; rest 90 sec
note-change hands to ensure you get all reps
rest 8+ hours
part 2:
5 min row warm up @ 50% effort
then..
20 sec increasing work/10 sec easy recovery x 8
(focus on increasing effort per interval so last 6,7,8 are very challenging)
rest 5 min
then..
1 min row sprint @ 90% effort, rest off rower walking for 2 min x 3
(goal is same meters covered in all 3 efforts EXACTLY!!!)
then..
5 min row cool down @ 50%
post loads/notes for part 1 and notes and meters for part 2 to comments as well as your fueling strategy post workout for these 2 different workouts
Sat Nov 28, 2009
Day 8 Training:
part 1:
15,12,9,6,3 rep rounds for time;
Power Snatch - 95/65#
Burpees
(chest to deck, jump and clap overhead at top; everyone video it and download)
rest 4 hours
part 2:
Sprint Run 3 min @ 90%
walk 1 min
Sprint Run 2 min @ 90%
walk 1 min
Sprint Run 1 min @ 90%
walk 1 min
Sprint Run 2 min @ 90%
walk 1 min
Sprint Run 3 min @ 90%
(try to maintain same speed throughout all intervals)
post time for couplet sprint and notes on run intervals to comments
rest on Sunday
part 1:
15,12,9,6,3 rep rounds for time;
Power Snatch - 95/65#
Burpees
(chest to deck, jump and clap overhead at top; everyone video it and download)
rest 4 hours
part 2:
Sprint Run 3 min @ 90%
walk 1 min
Sprint Run 2 min @ 90%
walk 1 min
Sprint Run 1 min @ 90%
walk 1 min
Sprint Run 2 min @ 90%
walk 1 min
Sprint Run 3 min @ 90%
(try to maintain same speed throughout all intervals)
post time for couplet sprint and notes on run intervals to comments
rest on Sunday
Friday, Nov 27th, 2009
day 7 Training:
A. Power Clean/Push Press/Push Jerk/Split Jerk - 1.1.1.1 x 5; rest 180 sec
B1. KBS heavy x 18 reps x 3; rest 90 sec
B2. HSPU close grip @ 21X1; amrap x 3; rest 90 sec
C1. GHD Raises @ 2020; 15 x 3; rest 60 sec
C2. Toes to Bar - 21 reps x 3; rest 60 sec
post loads and notes to comments
focus on fixing what was needed in A from day 3, use same load for swings
double on saturday, sunday off, double on monday, tuesday single, wednesday off...
focus on fixing what was needed in A from day 3, use same load for swings
double on saturday, sunday off, double on monday, tuesday single, wednesday off...
post wod fuel male:
above 12% - 40g prot/10g carb
8-12% - 40g prot/25g carb
below 8% - 40g prot/40g carb
post wod fuel - female:
above 16% - 30g prot/10g carb
12-14% - 30g prot/20g carb
below 12% - 30g prot/30g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
Wed, Nov 24th, 2009
day 6
A1. mixed grip chin ups @ 31X0; 4-6 x 4; rest 90 sec
pull to supinated hand
pull to supinated hand
A2. 1 1/4 back squat @ 4010; 6-8 x 4; rest 90 sec
full depth, come up to parallel, back to full depth, then up
full depth, come up to parallel, back to full depth, then up
B1. lean away supinated chin ups unweighted @ 4111; amrap x 3; rest 75 sec
pull straight up, lean away as far as you can on lowering
pull straight up, lean away as far as you can on lowering
B2. db forward lunges @ 10X0; 8/leg x 3; rest 75 sec
drive through heel on return
drive through heel on return
C1. powell raises @ 3010; 8-10/arm x 3; rest 60 sec
C2. anchored sit ups; 35 reps x 3; rest 60 sec
post weights, reps and notes to comments
ensure loads are 2-3% more than day 2 of this cycle
ensure loads are 2-3% more than day 2 of this cycle
post wod fuel male:
above 12% - 40g prot/10g carb
8-12% - 40g prot/25g carb
below 8% - 40g prot/40g carb
post wod fuel - female:
above 16% - 30g prot/10g carb
12-14% - 30g prot/20g carb
below 12% - 30g prot/30g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
Tues, Nov 24, 2009
day 5
A1. bench press @ 50X1; 6-8 x 4; rest 90 sec
A2. snatch grip dead lift with straps @ 41X1; 5-7 x 4; rest 90 sec
B1. dips @ 4010; 6-8 x 3; rest 75 sec
B2. GHD Raises @ 2020; 10-15 x 3; rest 75 sec
C1. db ext rot @ 3010; 8-10/arm x 3; rest 60 sec
C2. toes to bar; 18 reps x 3; rest 60 sec
post weights and notes to comments
ensure total loads for day is 2-3 percent or higher more than day 1 of cycle
ensure total loads for day is 2-3 percent or higher more than day 1 of cycle
post wod fuel male:
above 12% - 40g prot/10g carb
8-12% - 40g prot/25g carb
below 8% - 40g prot/40g carb
post wod fuel - female:
above 16% - 30g prot/10g carb
12-14% - 30g prot/20g carb
below 12% - 30g prot/30g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
Monday, November 23rd, 2009
It is imperative that if you are doing the Big Dawg program that you post!
If I can set up this blog with my technological expertise??? then you can post your scores and notes.
It helps me, the others and the community grow.
The data is what is important!
If I can set up this blog with my technological expertise??? then you can post your scores and notes.
It helps me, the others and the community grow.
The data is what is important!
Sun, Nov 22, 2009
day 4 Training:
Sprint Row 30 sec @ 100% effort
Rest 2:30
repeat 7 times
post total meters rowed to comments
(i.e. 1400 m)
Sat, Nov 21, 2009
A. Power Clean/Push Press/Push Jerk/Split Jerk - 1.1.1.1 x 5; rest 180 sec
B1. KBS heavy x 15 reps x 3; rest 90 sec
B2. HSPU close grip @ 21X1; amrap x 3; rest 90 sec
C1. GHD Raises @ 2020; 12 x 3; rest 60 sec
C2. Toes to Bar - 15 reps x 3; rest 60 sec
post loads and notes to comments
post wod fuel male:
above 12% - 40g prot/10g carb
8-12% - 40g prot/25g carb
below 8% - 40g prot/40g carb
post wod fuel - female:
above 16% - 30g prot/10g carb
12-14% - 30g prot/20g carb
below 12% - 30g prot/30g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
Thurs, Nov 19th, 2009
Katrina Burton comes out on top again for Big Dawg Championships # 2...well done Katrina; and congrats to outstanding female performances this weekend!!!!
Kat - contact Trev @ optclientsupport@gmail.com for your mailing address for the prize.
day 2
A1. mixed grip chin ups @ 31X0; 4-6 x 4; rest 90 sec
pull to supinated hand
pull to supinated hand
A2. 1 1/4 back squat @ 4010; 6-8 x 4; rest 90 sec
full depth, come up to parallel, back to full depth, then up
full depth, come up to parallel, back to full depth, then up
B1. lean away supinated chin ups unweighted @ 4111; amrap x 3; rest 75 sec
pull straight up, lean away as far as you can on lowering
pull straight up, lean away as far as you can on lowering
B2. db forward lunges @ 10X0; 8/leg x 3; rest 75 sec
drive through heel on return
drive through heel on return
C1. powell raises @ 3010; 8-10/arm x 3; rest 60 sec
C2. anchored sit ups; 35 reps x 3; rest 60 sec
post weights and notes to comments; Friday Nov 20th off
post wod fuel male:
above 12% - 40g prot/10g carb
8-12% - 40g prot/25g carb
below 8% - 40g prot/40g carb
post wod fuel - female:
above 16% - 30g prot/10g carb
12-14% - 30g prot/20g carb
below 12% - 30g prot/30g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
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