mon, nov 1, 2010

post caption to comments like this - "thumbs up to the 305# OHS i just did in this suit"

peaking strength:
A1. push press @ 13X1 - 3,2,1,1,1,1; rest 3 min
A2. chin ups @ 20X0 - 2-3 x 6; rest 3 min
B. Row sprints - 15 sec @ maximal effort; rest 45 sec row easy x 5

post loads and avg watts to comments
single tues and wed, thurs off, fri and sat single, double sunday

sat, oct 30, 2010

testing:
task 1:
5 rounds within 10 min:
50 unbroken double unders
15 unbroken wall balls - 20/14# to 10ft
(if task 1 was completed, move on to task 2 in EXACTLY 2 hours; if task 1 was not completed, your day is done, rest up for next week)

task 2:
for time within 2 min:
10 BWT (3/4 BWT) OHS unbroken
20 unbroken CTB chin ups
30 GHD sit ups
(if task 2 was completed, move on to task 3 in EXACTLY 2 hours; if task 2 was not completed, your day is done, rest up for next week)

task 3:
for time within 6 min for males/7 min for females:
Run 1 mile
15 push up burpees - jump to 12"
(if task 3 was completed, move on to task 4 in EXACTLY 2 hours; if task 3 was not completed, your day is done; rest up for next week)

task 4:
Dead Lift 1RM within 20 minutes from empty bar - highest load wins

post tasks completed ONLY to comments, please respect this, thanks
rest Sunday, training week outlined ASAP

fri, oct 29, 2010

 DeadLifting on unstable surfaces for performance/health?

Weekend Warrior Series

speed strength:
A1. back squat with chains @ 30X2; 3 x 5; rest 90 sec
A2. power snatch @ 13X0; 3 x 5; rest 90 sec
B. front squat @ 30X0; 3,3,3 - 80%; rest 1 min
C1. GHD Sit Ups @ 1010; 15 unbroken; rest 10 sec
C2. GHD extensions @ 1010; 15 unbroken; rest 10 sec
C3. CTB chin ups - 15 unbroken; rest 90 sec x 3

rest 6+ hours

anaerobic alactic power:
Hang Power Clean - 3 heavy
rest 0 sec
Row 100 m @ 100% effort
rest 3 min
10 sets total; rest 10 min b/t sets 5 and 6

post loads and notes to comments
test on saturday

wed, oct 27, 2010

Dec 4th is your next opportunity to be a part of this comp
aerobic power:
30 sec airdyne sprint @ 90%
30 sec airdyne spin @ 50%
repeat 10 times
rest 10 min - complete 50 GH Raises anyway in this time period
30 sec airdyne sprint @ 90%
30 sec airdyne spin @ 50%
repeat 10 times

post avg difference in HR for all rounds to comments - 1 average score
(i.e. if you finish one 30 sec interval and HR is at 182 and finish rest period and heart rate is at 162 the difference is 20 bpm; total all differences if you can and post average for all rounds)
rest day Thursday

tues, oct 26th, 2010

There are only 3 spots left for the OPT Exclusive Coaching Club experience. An individualized and detailed prescription for optimum performance plus ongoing program design and remote or in person consultations.
I am personally working with some really great folks on enhancing their lives and performance and I'm inviting only 3 more clients.
Some clients currently include:
- professionals/executives
- special forces US Army
- fitness facility owners
- physique transformation/bodybuilding/fitness
- professional hockey players
- JTF2 prep Canadian Military
- elite endurance runners
- IronMen/IronWomen
- elite CrossFitters
- short course triathletes
- MMA fighters
- mountain climbers
This is still part in part the most enjoyable part of my job as a coach to see people succeed with correct guidance and attention to detail.
Contact Megan - admin@optimumtraining.ca for more info ASAP if interested in being a part of the team.


great YouTube site for gaining body awareness for those who are in need of ideas to overcome inertia with their own body and just awe inspiring manipulations of human movement


speed strength:
A1. back squat with chains @ 30X2; 3-4 x 5; rest 90 sec
A2. power snatch @ 13X0; 3-4 x 5; rest 90 sec
B. front squat @ 30X0; 3,3,3 - 80%; rest 1 min
C. knees to elbows moderate speed; 15 unbroken, rest 1 min x 5
D. windshield wiper practice - 3 min

rest 8+ hours

anaerobic lactic power:
6 sets @ 100%:
30 sec amrap clean and jerk - 135#/95#
30 sec amrap box jumps - 24/20"
30 sec amrap KBS - 2pd/1.5 pd
30 sec amrap burpees - little jump
rest 6 min b/t sets actively walking or biking
(goal is increasingly more power output and lactate produced per round)

post loads and notes to comments

mon, oct 25, 2010

OPT Client David Weaver leaves tracks 12,000 ft up - Mt.Rainier

Give us your feedback on the Vibram 5!


Interesting method to determine when glycogen stores might die and when...


Nice Andrew Charniga Jr translation of a study on tempo for beginner lifters (0-2 years trained weightlifters) - 2.5 sec tempo I believe referred to the total time it took to do 1 rep; something like 2 sec down, 0.5 sec up is what I'd guess - interesting to note there were differences seen even from 2 sec to 2.5 sec to 3 sec in tempo. As with tempo, there are many reasons to have speed associated with lifts - for 1. control, 2. test/re-test, 3. pick on weaknesses in movement, 4. establish a hormonal response based on the tempo given, 5. elicit more or less potential of muscle fibre activation based on concentric prescription....and more (which are covered completely in OPT CCP Assessment)...as well as sometimes when speed should NOT be associated with lifts.

Aerobic Recovery:
Run 10 min @ Z1
then...
4 sets of 2 min @ Z4, 2 min @ Z1
then...
Run 10 min @ Z1
rest 10 min
Muscle Up skill work - 15 min

post notes to comments

Tuesday:
AM - CP Speed Strength
PM - AnL Power
Wednesday:
AM - Aerobic Power
Thursday:
OFF
Friday:
AM - CP Speed Strength
PM - AnAl Power
Saturday:
AM - Anaerobic Test
PM - Strength + Aerobic Test
Sunday:
OFF

sat, oct 23, 2010

Testing:

part 1:
AMRAP Chin Ups; rest 1 min x 2
rest 10 sec
Front Squat - 2RM in 10 min from on empty bar
rest 10 sec
Row 1 min for max cals
(score as total reps for 2 sets + 2RM load in # + cals)

rest 2 hours

part 2:
As many rounds in 15 minutes:
10 KB pistols -16kg/12kg - 1 KB held in front rack
10 R arm KB snatch - 24kg/16kg
10 L arm KB snatch - 24kg/16kg
30 double unders
(score as total reps - 60 reps/round)

rest 2 hours


part 3:
Press 1RM in 4 min - from an empty bar
rest 10 sec
Tabata Push Up - low reps
rest 10 sec
AMRAP KBS - 24kg/16kg in 4 min
(score as total weight in # + low score + total reps)

post total score of part 1 + part 2 + part 3 to comments
rest day Sunday

Holiday/Gift Ideas

Cave Girl Cafe - notecards, gifts and coffee; not much better than that...well besides the lovely ladies behind it in caveman wear (not included in the products)

thurs, oct 21, 2010

part 2 - Oct 20 in Sweden

Aerobic Power:
Row 2K @ 90%
rest 2 min x 3
(times should be approx 10-15% over 2K PB - goal is EXACTLY same pace each set)

rest 8+ hours

Base Strength:
A. Barbell Complex - Power Clean x 1, Push Press x 2, Front Squat x 1, Thruster x 1; rest 90 sec x 5 (last set only tough one)
B1. Paused Ring Dips @ 21X5; amrap x 3; rest 1 min
B2. Bent Over DB Rowing @ 1010; 12-15 x 3; rest 1 min

post times for rows to comments like this - 2K row PB - then 3 scores
(i.e. 6:40 - 1. 7:10, 2. 7:10, 3. 7:10)
post loads to comments
rest Friday, long day Saturday, rest up

wed, oct 20, 2010

BD Rory Hanlin - 340 overhead; back in the pack for a bit

Anaerobic Alactic Endurance
8 reps - hang power clean high speed high load - you choose
15 unbroken box jumps - 24/20"
rest 2 min x 5
Active rest 5 min
8 reps - hang power snatch high speed high load - you choose
Row Sprint 15 sec @ maximal effort
rest 2 min x 5
(goal is high speed and efficiency - think speed, not strength)


rest 8+ hours

CP-Strength Endurance
alternating on the minute for 20 mins:
10 unbroken CTB chin ups
8 unbroken OHS - you choose
(choose OHS squat load such that 8 per set for 10 sets will be significantly tougher on last 5 sets - challenge the brain)

post loads and notes to comments
double tomorrow
shout out to my wife - we met 10 years ago today - life has never been better; well except for her today pulling 280# on a single for her DL