Today's post is over at the new spot (www.optexperience.com), click here to head over!
New Big Dawg Blog Location
We are excited to announce the new OPT site! This is where we will be hosting the Big Dawg Blog starting tomorrow, February 2, 2011. Nothing has changed except the location and look - it will still be open to everyone and where you will continue to post your comments/results.
Click here to go there now!
feb 1, 2011
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| Tell your heart that the fear of suffering is worse than the suffering itself. And no heart has ever suffered when it goes in search of its dream. |
part 1:
Build to a tough single in the Snatch quickly - NOT a 1RM
+
5 rds for time:
10 hang squat snatch below knee - 75#/45#
10 box jumps - 24"
10 wall balls - 20#/14# to 10 ft
15 double unders
rest 6+ hours
part 2:
Airdyne 10 min @ Z1
+
[5 sets: 20 double unders, rest 20 sec, 5 wall walks, rest 20 sec]
+
Airdyne 10 min @ Z1
post loads for Snatch in # along with BWT in #; as well as time for circuit and notes on PM recovery session to comments
sun, jan 30, 2011
TRAINING:
10 min Z1 warm up run
+
5 sets:
Run 3 min @ 85% effort
Run 2 min @ 50% effort
+
10 min Z1 cool down run
rest 6+ hours
A. Snatch Balance - 3 x 3 @ 80%; rest 2 min
(work on depth and sticking the bottom tight; choose a weight without riding weight down)
B. Snatch Grip Push Press - 5 x 5 - low effort; rest 90 sec
(work on catch and correct scapular position; use hips to move weight)
C. 50 E-ROM HSPU not for time
(each rep should be challenging)
D. 6 sets of 20 GHD Back Extensions; rest 1 min
(work on using your ass)
post differences in HR per change in %'s in run and loads and notes to comments
monday off, double on tuesday, single on wednesday, double on thursday, friday off, saturday tester, sunday double training
10 min Z1 warm up run
+
5 sets:
Run 3 min @ 85% effort
Run 2 min @ 50% effort
+
10 min Z1 cool down run
rest 6+ hours
A. Snatch Balance - 3 x 3 @ 80%; rest 2 min
(work on depth and sticking the bottom tight; choose a weight without riding weight down)
B. Snatch Grip Push Press - 5 x 5 - low effort; rest 90 sec
(work on catch and correct scapular position; use hips to move weight)
C. 50 E-ROM HSPU not for time
(each rep should be challenging)
D. 6 sets of 20 GHD Back Extensions; rest 1 min
(work on using your ass)
post differences in HR per change in %'s in run and loads and notes to comments
monday off, double on tuesday, single on wednesday, double on thursday, friday off, saturday tester, sunday double training
sat, jan 29, 2011
TESTING:
3 rounds for time:
25 KBS 2pd/1.5 pd
25 chin ups
post time to comments
(also post BWT and height)
3 rounds for time:
25 KBS 2pd/1.5 pd
25 chin ups
post time to comments
(also post BWT and height)
fri, jan 28, 2011
a good learning about creating change - go to 2:15 and listen to experiment in Conneticut (of course - its so nice there why not)
anyhow, how do you want to create change - do you tell someone through fear how bad poor eating, abuse of exercise or smoking and how it will kill you in one way or another - or can we educate another way
we're designing an OPT panel of tests that can collaborate information that is easily understood and clearly presented to the client that over time will tackle this - the missing link though we might do a little better - educate those on what the hell it means and how we can use it as a reflection and learn from it
thurs, jan 27, 2011
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| most times the green is a forgotten piece |
TRAINING:
A. DL - 65% 1RM; 10 sets of 2 @ 11X1; rest 60 sec
(focus on speed off ground)
B. Hang Power Snatch - 5 x 5; rest 90 sec
(incomplete rest = focus on speed through middle and patience on 2nd pull)
C. Continuous Power Snatch - 10 reps x 3 sets; rest 1 min
(pick a weight that feels fast and perform touch and go reps - come to FULL EXTENSION)
D. Running Clock Burpees
(chest to deck; arms completely straight overhead with body at top)
post loads and notes on lifts and total min and reps to comments
- welcome back Matt
- Unit - I've used the 5 min airdyne as 1st in warm up for a while - it has helped with the 300
- second Lisa's comments - GREAT to see the females doin' it right!
- Steve, sometimes realizations made alone are just as impt as with a crew right?
- Dunkin - send me your results - I've compiled close to 50 now on male fitness enthusiasts and would like more data, thanks...more to come on the girls test over time on the new site
- seems like a good flow for everyone thus far these past 2 weeks, lets keep it rollin'!
wed, jan 26, 2011
TRAINING:
AM
A1. Close Grip Bench Press - 5,3,2,5,3,2; rest 3 min
A2. CTB Chin Ups - 20 unbroken x 6; rest 3 min
PM
21,18,15,12,9,6,3 rep rounds for time:
KBS 2pd/1.5 pd unbroken
GHD Sit Ups unbroken
Double Unders unbroken
post loads, notes and time for PM circuit to comments
Happy B-Day Wayne!
tues, jan 25, 2011
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| thinking about why you're doing what you're doing is a good thing |
TRAINING:
A. Squat Clean - 3,3,3,3,3; rest 3 min
(only last 2 sets of 3 are challenging - work on tight out of bottom)
+
5 sets:
7 heavy front squat
rest 0 sec
10 burpees AFAP
rest 0 sec
Row 150 m @ 100%
walk rest 5 min actively
post loads and times/set to comments as well as loads used for FS
double wed, single thurs - training
test on saturday
double training on sunday
sun, jan 23, 2011
TRAINING:
10-15 min Z1 warm up run
+
8 sets:
30 sec hill run @ 95%
walk rest 3:30 down actively
+
10 min Z1 run cool down
rest 6+ hours
3 muscle ups; rest as needed x 12
+
100 TGU - 1pd/.5pd - not for time
+
240 sec front leaning rest on rings
post HR @ top of each set of run repeat to comments
10-15 min Z1 warm up run
+
8 sets:
30 sec hill run @ 95%
walk rest 3:30 down actively
+
10 min Z1 run cool down
rest 6+ hours
3 muscle ups; rest as needed x 12
+
100 TGU - 1pd/.5pd - not for time
+
240 sec front leaning rest on rings
post HR @ top of each set of run repeat to comments
sat, jan 22, 2011
 |
| 50 for time - make them perfect reps |
TESTING:
Split Jerk from rack - build to a 1RM
rest 10 min
50 HSPU for time
rest 10 min
10 min max reps - KB Snatch - 1.5/1pd
post highest load in #, time and total reps to comments
thurs, jan 20, 2011
 |
| reverse father sled drag |
4 sets @ 90%:
15 toes to bar
10 burpees
15 box jumps - 24"
30 double unders
rest walk 3 min actively
(goal is all sets same time and effort)
+
10 min airdyne Z1 easy pace
+
4 sets @ 90%:
10 KBS - 1.5/1pd
15 wall balls - 20/14# to 10 ft
15 ring push ups
Row 200 m
rest walk 3 min actively
(goal is all sets same time and effort)
post times for sets to comments
single tester on Saturday
new website and blog imbedded in website coming Feb 1st
wed, jan 19, 2011
TRAINING:
A. Front Squat - 3,3,3; rest 3 min
only last set is tough 3
B. Hang Snatch - 3 x 3 @ 80%; rest 90 sec
work on speed under bar and solid catch - do not rise till perfect at bottom
C1. CTB Chin Ups - 20 x 3; rest 2 min
work on speed, not fatigue
C2. HSPU - amrap x 3; rest 2 min
use game time speed/effort
thursday single - training
saturday testing single
sunday double training
post loads and notes to comments
tues, jan 18, 2011
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| οικογένειά μου |
a great night with great people - i am continually impressed by those who surround me and how fortunate i am to have those in my presence - i am truly blessed.
In Season:
In hopes of trying to answer some questions; I'll do my best at preparing everyone who is interested in the March online sectionals as best I can.
For those who are not interested in competing I will provide an OPT competition style workout - 1 per Saturday once the sectionals begin and ending once they end. A balanced assessment of our philosophy of fitness.
The training throughout this time for everyone will be Tues-Thurs training, Saturday testing and Sunday recovery and training to make it feel like an in season for those participating in the sectionals and those who want to participate in our in season as well.
Let the fun begin!
Shout out:
- Shane Savard - scoring guy
- Trevor Salmon - behind the scenes bald guy who does everything for me and more
- Steve Saville - cheered on Michael on Sunday and put away his weights
- Geoff Aucoin - for being funny and giving him his 5 minutes he's been missing
- Brittany Wickham - for being the only person cheering DJ on during Sunday's workouts - and for some sweet pics upcoming
- CJ Martin - awesome programming - 12 minutes would actually have been better for me in the last one; trust that initial gut instinct!
sun, jan 16, 2011 - BD challenge # 3 - 2010/2011
TESTING:
Phase 1
As many rounds and reps as possible in 4 Minutes of:
325/265 lb. Deadlift x 4 reps
Muscle-Up x (males-4 reps; females-2 reps)
Rest exactly 8 minutes, and then:
Phase 2
As many rounds and reps as possible in 6 minutes of:
185/135 lb. Squat Clean x 6 reps
Handstand Push-Ups x (males-12 reps; females-6 reps)
Rest exactly 6 minutes, and then:
Phase 3
As many rounds and reps as possible in 8 minutes of:
Row 500 Meters
10 Chest-to-Bar Pull-Ups
10 Burpees
(Athletes will receive 1 point for every 100 meters rowed.)
The athletes’ scores for each phase will be the total number of repetitions completed. Their scores from Phases 1, 2 and 3 will be added together to create their final challenge score. The athlete with the highest total score will be the winner.
please post scores to comments like this:
First Name, Last Name (Blog Post Name)
Male/Female
Male/Female
Phase 1: # rounds + # DL + # Mu
Phase 2: # rounds + #SC + # HSPU
Phase 3: # rounds + Row Meters + # CTB + # Burpees
Phase 2: # rounds + #SC + # HSPU
Phase 3: # rounds + Row Meters + # CTB + # Burpees
have fun!
fri, jan 14, 2011
 |
| NL |
Questions:
1. How do you test to find the fittest person?
2. What characteristics define the fittest?
3. Where do your biases come from in determining who is and how to become the fittest?
4. Are you open to different definitions / different perspectives on achieving this "fit" standard?
post answers to comments
thurs, jan 13, 2011
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| 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!
wed, jan 12, 2011
 |
| assessing thorasic mobility - why he might be able to OHS 210# fifteen times |
TRAINING:
as many rounds in 10 min @ 90%:
5 ring dips
5 Dead Lift - 135#/95#
5 hang power clean - 135#/95#
rest 10 min
as many rounds in 5 min @ 90%:
1 rope ascent
10 wall balls - 20/14# to 10ft
post rounds and notes to comments
tues, jan 11, 2011
 |
| wassup Dawgs - I'm 2 today! |
3 sets:
20 unbroken chin ups
Row 400 m @ 95%
rest 5 min actively
+
30 sec amrap DU's
30 sec rest x 10
post notes and reps to comments
single training wed, thurs, fri/sat off, sunday competition, mon/tues off, wed onward build till season begins
sun, jan 9, 2011
 |
| a learning over time - never stop doing; keep talking for sure but NEVER stop doing! |
TRAINING:
A. Close Grip Bench Press - 60% 1RM; 8 sets of 2 @ 10X1; rest 45 sec
B. Clean Grip Dead Lift @ 12X1 - 3 x 3 @ 80% effort; rest 2 min
C1. Ring HSPU - amrap x 3; rest 20 sec
C2. GH Raises @ 1010; 10 x 3; rest 3 min
post loads and notes to comments
thanks for the videos
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