Tuesday's Training:
A. Snatch Pulls - 3x3; rest 2:30 between sets
B. Deadlift - 2-3 reps x5 sets; rest 2:30 between sets
C. Snatch Balance - 3x3; rest 2:30 between sets
RESULTS:
A. 205#, 205, 210
B. 400# x3, 400# x3, 400# x2, 375# x2, 375# x2
c. 155#, 165, 170
Wednesday's Training:
A. Back Squat @30X1; 6,4,2,6; rest 2:30 between sets
B. Power Snatch - 1,1,1,1,1; rest 2:30 between sets
+
AirDyne @100% - 15 seconds; rest 2 minutes x4
**Rest 8 Minutes**
AirDyne @100% - 12 seconds; rest 2 minutes x4
RESULTS:
A. 215#, 235#, 255#, 225#
B. 155#, 165, 170, 165, 165
+
15 second sprints - 10,10,10,10 cals
12 second sprints - 8,8,7,7 cals
Thursday's Training:
For 50 minutes at a moderate pace, work on the following in any order:
--TGU & KB Snatch
--Med Ball Cleans & Wall Balls
--GHD Sit Ups & Back Extensions
--Double Unders & Box Jumps
RESULTS:
Completed
Friday - REST DAY
Saturday's Training:
A. Power Clean x2; rest 2:30 x3 sets
B1. Weighted Chin Ups - 2,1,2,1; rest 90 seconds
B2. Push Press - 1,1,1,1; rest 90 seconds
+
Row 500m for Time
RESULTS:
A. 215#, 220#, 210#
B1. 105# x2, 123# x1, 105# x2, 123# x1
B2. 215#, 225, 230, 235#
+
Row Time - 1:32.4
Saturday, December 17, 2011
Sunday, December 11, 2011
Saturday, December 10th, 2011 OPT Construction Series #2
COMPETITION:
EVENT #1:
Find 1RM Power Snatch
Find Max Reps Chest To Bar Pull Ups - 1 attempt
(You have 25 minute time limit to find both)
**REST 45 MINUTES**
EVENT #2: "Little Liz"
15-10-5:
Squat Cleans - 135#
Ring Dips
(Score is total time)
**REST 2 HOURS**
Event #3: In 25 Minutes:
Row 5K
THEN complete max reps Burpees with remaining time
(Score is total number of burpees completed)
RESULTS:
EVENT #1: 180# Power Snatch (82.81 kg) + 45 CTB Pull Ups
EVENT #2: 4:23
EVENT #3: 70 Burpees (5K row took 20:06)
Competition was a rough one but had alot of fun with it...hips and quads are smoked, need a few days recovery after this one...
EVENT #1:
Find 1RM Power Snatch
Find Max Reps Chest To Bar Pull Ups - 1 attempt
(You have 25 minute time limit to find both)
**REST 45 MINUTES**
EVENT #2: "Little Liz"
15-10-5:
Squat Cleans - 135#
Ring Dips
(Score is total time)
**REST 2 HOURS**
Event #3: In 25 Minutes:
Row 5K
THEN complete max reps Burpees with remaining time
(Score is total number of burpees completed)
RESULTS:
EVENT #1: 180# Power Snatch (82.81 kg) + 45 CTB Pull Ups
EVENT #2: 4:23
EVENT #3: 70 Burpees (5K row took 20:06)
Competition was a rough one but had alot of fun with it...hips and quads are smoked, need a few days recovery after this one...
Wednesday, December 7, 2011
Tuesday, December 6th, 2011
TRAINING:
A. Power Clean x2; rest 2:30 x2 sets
B1. Weighted Chin Ups - 1,1,1,1; rest 90 seconds
B2. Push Press - 2,1,2,1; rest 90 seconds
+
"FRAN:" 21-15-9
Thrusters - 95#
Pull Ups
RESULTS:
A. 185#, 205#
B1. 93#, 106#, 123#, 133# (All weights are in attached KBs)
B2. 185#, 205#, 205#, 210#
+
FRAN - 2:50
Ddin't push it too hard on the cleans, chin ups and push presses - took that portion of training more as foundation work for the tester, "FRAN."
FRAN time was a PR by 1:55...hadn't done it in over a year, so it was great to see how far training has come...all the credit goes to my coach and programmer, Anthony DiSarro - he knows his stuff and knows how to tailor it to each individual client with their individual needs...the only thing you gotta do is eat clean, hone your Post-Wod meal to you specifically, and trust FULLY in your coach. Thanks Coach - and as you like to say...Onward.
A. Power Clean x2; rest 2:30 x2 sets
B1. Weighted Chin Ups - 1,1,1,1; rest 90 seconds
B2. Push Press - 2,1,2,1; rest 90 seconds
+
"FRAN:" 21-15-9
Thrusters - 95#
Pull Ups
RESULTS:
A. 185#, 205#
B1. 93#, 106#, 123#, 133# (All weights are in attached KBs)
B2. 185#, 205#, 205#, 210#
+
FRAN - 2:50
Ddin't push it too hard on the cleans, chin ups and push presses - took that portion of training more as foundation work for the tester, "FRAN."
FRAN time was a PR by 1:55...hadn't done it in over a year, so it was great to see how far training has come...all the credit goes to my coach and programmer, Anthony DiSarro - he knows his stuff and knows how to tailor it to each individual client with their individual needs...the only thing you gotta do is eat clean, hone your Post-Wod meal to you specifically, and trust FULLY in your coach. Thanks Coach - and as you like to say...Onward.
Monday, December 5, 2011
Monday, December 5th, 2011
TRAINING: For 60 minutes, play with the following at a low intensity - No High Heart Rate:
TGU
Wall Balls
Walking Lunges
Box Jumps
GHD Sit Ups
Toes to Bar
Double Unders
RESULTS:
I stayed at a moderate pace, never felt tired...would move to the next exercise as soon as I started to feel a HR elevation...FRAN tomorrow
TGU
Wall Balls
Walking Lunges
Box Jumps
GHD Sit Ups
Toes to Bar
Double Unders
RESULTS:
I stayed at a moderate pace, never felt tired...would move to the next exercise as soon as I started to feel a HR elevation...FRAN tomorrow
Friday, December 2, 2011
Tuesday, November 29th - Friday, December 2nd, 2011
Tuesday's Training:
A. Power Clean/Push Press Cluster - 1.1.1.1.1; rest 3 minutes x5
B. Ring Dips @30X0; 3-5; rest 2 minutes x4
C1. GHD Situps x20; no rest
C2. Box Jumps - 24" x10; rest 4:30 x4
RESULTS:
A. 155#,165,175,185,195
B. Attached 85# in KB for all sets - 4,5,4,3
C1/C2. Completed
Wednesday's Training:
3 sets @97%:
30 seconds amrap Power Snatch - 95#
30 seconds burpees
30 seconds double unders
30 seconds KBS - 2pood
1 min max cals on AirDyne
**Rest 10 minutes between sets**
RESULTS:
Completed at a full effort, could not keep track of reps throughout
Thursday: OFF
Friday's Training:
A. Back Squat @30X1; 8,6,4,2; rest 2:30 between sets
B. Power Clean Tech Work - 7 minutes
+
AirDyne Sprint @100% - 20 seconds; rest 2 minutes x3
**Rest 8 Minutes**
AirDyne Sprint @100% - 15 seconds; rest 2 minutes x3
RESULTS:
A. 205# x8, 225# x6, 250# x4, 300# x2
B. Worked up to 205# (Hit 230# after 7 minutes just for a check)
+
Cals/20 second sprints - 15,15,15
Cals/15 second sprints - 10,10,10
A. Power Clean/Push Press Cluster - 1.1.1.1.1; rest 3 minutes x5
B. Ring Dips @30X0; 3-5; rest 2 minutes x4
C1. GHD Situps x20; no rest
C2. Box Jumps - 24" x10; rest 4:30 x4
RESULTS:
A. 155#,165,175,185,195
B. Attached 85# in KB for all sets - 4,5,4,3
C1/C2. Completed
Wednesday's Training:
3 sets @97%:
30 seconds amrap Power Snatch - 95#
30 seconds burpees
30 seconds double unders
30 seconds KBS - 2pood
1 min max cals on AirDyne
**Rest 10 minutes between sets**
RESULTS:
Completed at a full effort, could not keep track of reps throughout
Thursday: OFF
Friday's Training:
A. Back Squat @30X1; 8,6,4,2; rest 2:30 between sets
B. Power Clean Tech Work - 7 minutes
+
AirDyne Sprint @100% - 20 seconds; rest 2 minutes x3
**Rest 8 Minutes**
AirDyne Sprint @100% - 15 seconds; rest 2 minutes x3
RESULTS:
A. 205# x8, 225# x6, 250# x4, 300# x2
B. Worked up to 205# (Hit 230# after 7 minutes just for a check)
+
Cals/20 second sprints - 15,15,15
Cals/15 second sprints - 10,10,10
Monday, November 28, 2011
Saturday, November 26th & Monday, November 28th, 2011
Saturday's Training:
A. Front Squat @85% 1RM; 4-5; rest 3 minutes x4
B. BB Reverse Lunge in front rack from 6" Step; 5-7; rest 1 minute between legs x4
+
5 Minute AMRAP:
Row 150m
5 Burpee Pull Ups
5 Box Jumps - 27"
***Rest 3 minutes***
5 Minute AMRAP:
AirDyne for 15 calories
5 Burpee Pull Ups
5 Box Jumps - 27"
***Rest 3 minutes***
5 Minute AMRAP:
Run 200m
5 Burpee Pull Ups
5 Box Jumps - 27"
RESULTS:
A. Used 245# all sets - x5,4,4,4
B. 95# x7, 115 x7, 125 x7, 130 x7
+
AMRAP #1: 3 Rounds + 150m Row + 1 Burpee Pull Up
AMRAP #2: 3 Rounds
AMRAP #3: 3 Rounds
Monday's Training:
A. OHS - 5,3,1; rest 3 minutes
B. Squat Snatch Tech Work - 7 minutes
C. DB Walking Lunge - 12-16 steps; rest 90 seconds x4
D. GH Raise vs. Blue Band; 12 reps; rest 45 seconds x4
RESULTS:
A. 185#, 195, 200 (x2)
B. Worked up to 165#
C. 55#/Hand x16 steps on first two sets, 70#/Hand x12 last two sets
D. Completed
A. Front Squat @85% 1RM; 4-5; rest 3 minutes x4
B. BB Reverse Lunge in front rack from 6" Step; 5-7; rest 1 minute between legs x4
+
5 Minute AMRAP:
Row 150m
5 Burpee Pull Ups
5 Box Jumps - 27"
***Rest 3 minutes***
5 Minute AMRAP:
AirDyne for 15 calories
5 Burpee Pull Ups
5 Box Jumps - 27"
***Rest 3 minutes***
5 Minute AMRAP:
Run 200m
5 Burpee Pull Ups
5 Box Jumps - 27"
RESULTS:
A. Used 245# all sets - x5,4,4,4
B. 95# x7, 115 x7, 125 x7, 130 x7
+
AMRAP #1: 3 Rounds + 150m Row + 1 Burpee Pull Up
AMRAP #2: 3 Rounds
AMRAP #3: 3 Rounds
Monday's Training:
A. OHS - 5,3,1; rest 3 minutes
B. Squat Snatch Tech Work - 7 minutes
C. DB Walking Lunge - 12-16 steps; rest 90 seconds x4
D. GH Raise vs. Blue Band; 12 reps; rest 45 seconds x4
RESULTS:
A. 185#, 195, 200 (x2)
B. Worked up to 165#
C. 55#/Hand x16 steps on first two sets, 70#/Hand x12 last two sets
D. Completed
Wednesday, November 23, 2011
Catchin up Turtleman style....
Thursday, November 17th
A. Snatch Grip DL from 4" Block w/straps; 2-3; rest 3 minutes x4
B1. 1 Heavy Power Snatch; No Rest
B2. Good Mornings @32X2; 4-6; rest 3 minutes x5
C. Side Bridge - 45 seconds; rest 15 seconds x4
RESULTS:
A. 260# x3, 275# x3, 285# x3, 300# x3
B1. 155#, 165, 165, 170, 170
B2. 95# all sets (x6/set)
C. Complete
Friday, November 18th
A. Press @32X2; 5-7 reps; rest 3 minutes x4
B. Strict Chin Ups - Pronated grip @22X2; 7-9; rest 2 minutes x3
+
For Time - 10 Rounds:
--3 HSPU - hands on floor
--3 Muscle Ups
RESULTS:
A. 120# x7, 125 x6, 130 x5, 135 x5
B. 9,8,7
+
5:30
Monday, November 21
AirDyne M.A.P. Session:
30 seconds @85%
30 seconds @50% x30 sets
RESULTS:
410 Cals
Tuesday, November 22
A. Push Press @32X2; 2-3; rest 3 minutes x5
B1. Ring HSPU (AMRAP -2); No Rest
B2. FLR on Rings for max hold; rest 3 minutes x3
C. Back Extensions w/10 second pause at top; 8-10; rest 90 seconds x3
RESULTS:
A. 165# x3, 170 x3, 175 x3, 185 x3, 190 x3
B1. 8,8,8
B2. 1:12, 1:04, 1:01
C. 9,8,7
Wednesday, November 23
A. DL w/fat grips @31X2; 5-7; rest 3 minutes x3
B. Build quickly w/no grips to a heavy 3 DL
C. Power Clean Singles x5; rest as needed between sets
D. GHD Sit Ups x50 in as few sets as possible
RESULTS:
A. 185# x5 (all 3 sets)
B. 415#
C. 205#, 215, 220, 225, 230
D. Completed in 1 Unbroken set in 1:40
A. Snatch Grip DL from 4" Block w/straps; 2-3; rest 3 minutes x4
B1. 1 Heavy Power Snatch; No Rest
B2. Good Mornings @32X2; 4-6; rest 3 minutes x5
C. Side Bridge - 45 seconds; rest 15 seconds x4
RESULTS:
A. 260# x3, 275# x3, 285# x3, 300# x3
B1. 155#, 165, 165, 170, 170
B2. 95# all sets (x6/set)
C. Complete
Friday, November 18th
A. Press @32X2; 5-7 reps; rest 3 minutes x4
B. Strict Chin Ups - Pronated grip @22X2; 7-9; rest 2 minutes x3
+
For Time - 10 Rounds:
--3 HSPU - hands on floor
--3 Muscle Ups
RESULTS:
A. 120# x7, 125 x6, 130 x5, 135 x5
B. 9,8,7
+
5:30
Monday, November 21
AirDyne M.A.P. Session:
30 seconds @85%
30 seconds @50% x30 sets
RESULTS:
410 Cals
Tuesday, November 22
A. Push Press @32X2; 2-3; rest 3 minutes x5
B1. Ring HSPU (AMRAP -2); No Rest
B2. FLR on Rings for max hold; rest 3 minutes x3
C. Back Extensions w/10 second pause at top; 8-10; rest 90 seconds x3
RESULTS:
A. 165# x3, 170 x3, 175 x3, 185 x3, 190 x3
B1. 8,8,8
B2. 1:12, 1:04, 1:01
C. 9,8,7
Wednesday, November 23
A. DL w/fat grips @31X2; 5-7; rest 3 minutes x3
B. Build quickly w/no grips to a heavy 3 DL
C. Power Clean Singles x5; rest as needed between sets
D. GHD Sit Ups x50 in as few sets as possible
RESULTS:
A. 185# x5 (all 3 sets)
B. 415#
C. 205#, 215, 220, 225, 230
D. Completed in 1 Unbroken set in 1:40
Thursday, November 17, 2011
Catching Up....
Results from Saturday's OPT Construction Series Competition
Event 1: 1RM Back Squat - 340#
Event 2: Standing Triple Jump (take best of three attempts) - 25'9"
Event 3: Row 2500m for time: 9:26
Event 4: 10 Rounds for Time: 10 Burpees, 10 COVP Pull Ups: 8:33
Tuesday, November 15th:
A. Back Squat @85% 1RM; 4 reps; rest 3 minutes x4
B. DB Alternating Forward Lunge to 6" Step; 10-12; rest 90 seconds x3
+
10 Min -controlled and breathing constantly (75%):
--15 cals AirDyne
--5 DB Snatch - right arm w/35#
--5 DB Snatch - left arm w/35#
--30 DU UB
--10 Bpx Jumps w/step down - 24#
RESULTS:
A. Used 290# all sets
B. Used 65#/Hand all sets - completed 12 reps each set
+
Finished 3 rounds + all the way thru 4th round to 3 Box Jumps
Event 1: 1RM Back Squat - 340#
Event 2: Standing Triple Jump (take best of three attempts) - 25'9"
Event 3: Row 2500m for time: 9:26
Event 4: 10 Rounds for Time: 10 Burpees, 10 COVP Pull Ups: 8:33
Tuesday, November 15th:
A. Back Squat @85% 1RM; 4 reps; rest 3 minutes x4
B. DB Alternating Forward Lunge to 6" Step; 10-12; rest 90 seconds x3
+
10 Min -controlled and breathing constantly (75%):
--15 cals AirDyne
--5 DB Snatch - right arm w/35#
--5 DB Snatch - left arm w/35#
--30 DU UB
--10 Bpx Jumps w/step down - 24#
RESULTS:
A. Used 290# all sets
B. Used 65#/Hand all sets - completed 12 reps each set
+
Finished 3 rounds + all the way thru 4th round to 3 Box Jumps
Thursday, November 10, 2011
Monday, November 7th - Wednesday, November 9th, 2011
Monday's Training
A. Deadlift Cluster - 1.1.1.1.1; rest 3 minutes x5
B. Clean Pulls; 10 heavy singles; rest as needed
C. Power Clean Technique Work - 10 minutes
D. KBS - 2pood; 16 reps; rest 1 minute x3
RESULTS:
A. 355#, 360# (x4)
B. Used 275#
C. Worked up to 225#
D. Complete
Tuesday's Training
A. Split Jerk Tech Work - 7 minutes
B. Press @32X2; 3-5 reps; rest 3 minutes x4
C. DB Ext Rotations @3010; 8/arm; rest 1 minute between arms x2
+
On a 3 minute timer:
20 seconds AirDyne sprint
10 Push Press @125#
20 seconds AirDyne sprint
--Rest Remaining time x4 sets--
RESULTS:
A. Worked up to 205#
B. 135# x5, 140# x4, 145# x3, 150# x3
C. Used 20# DB all sets
+
Times/set:
1. 1:10
2. 1:12
3. 1:11
4. 1:10
Wednesday's Training
A. Back Squat @32X2; 3-5 reps; rest 3 minutes x3
B. Barbell Split Squat @32X2; 4-6 reps; rest 1 minute between legs x3
C. GH Raises vs. Blue Band; 10-12 reps; rest 1 minute x3
RESULTS:
A. 245# x5, 255# x3, 260# x3
B. 110# x5/leg, 110 x4/leg, 110 x4/leg
C. 12,12,10
A. Deadlift Cluster - 1.1.1.1.1; rest 3 minutes x5
B. Clean Pulls; 10 heavy singles; rest as needed
C. Power Clean Technique Work - 10 minutes
D. KBS - 2pood; 16 reps; rest 1 minute x3
RESULTS:
A. 355#, 360# (x4)
B. Used 275#
C. Worked up to 225#
D. Complete
Tuesday's Training
A. Split Jerk Tech Work - 7 minutes
B. Press @32X2; 3-5 reps; rest 3 minutes x4
C. DB Ext Rotations @3010; 8/arm; rest 1 minute between arms x2
+
On a 3 minute timer:
20 seconds AirDyne sprint
10 Push Press @125#
20 seconds AirDyne sprint
--Rest Remaining time x4 sets--
RESULTS:
A. Worked up to 205#
B. 135# x5, 140# x4, 145# x3, 150# x3
C. Used 20# DB all sets
+
Times/set:
1. 1:10
2. 1:12
3. 1:11
4. 1:10
Wednesday's Training
A. Back Squat @32X2; 3-5 reps; rest 3 minutes x3
B. Barbell Split Squat @32X2; 4-6 reps; rest 1 minute between legs x3
C. GH Raises vs. Blue Band; 10-12 reps; rest 1 minute x3
RESULTS:
A. 245# x5, 255# x3, 260# x3
B. 110# x5/leg, 110 x4/leg, 110 x4/leg
C. 12,12,10
Friday, November 4, 2011
Tuesday, November 1st, Thursday, November 3rd & Friday, November 4th, 2011
Tuesday's Training:
A. Hang Power Clean from Knee; 6 sets of 2; rest 3 minutes between sets
B. Hang Power Snatch from Knee; 6 sets of 2; rest 3 minutes between sets
C. KBS - 2pood; 15 reps; rest 1 minute x3
D. TGU - 1 heavy rep on the minute for 8 minutes
RESULTS:
A. 175#,185,190,195,205,210
B. 115#,125,135,140,140,150
C. Completed Unbroken
D. 2 pood used
Thursday's Training:
A. Push Press @32X1; 4-6 reps; rest 3 minutes x5
B. 1-Arm DB Row @31X2; 4-6 reps; rest 1 minute between arms x3
+
4 sets @85%:
Run 200m
1 Rope Ascent - NO Legs
3 Heavy Push Jerks
--Rest 5 minutes between sets--
RESULTS:
A. 135# x6,145 x6, 150 x6, 155 x5, 165 x4
B. 55# x6, 70 x6, 80 x6
+
***(Used 205# all sets of Push Jerks)***
1. 1:15
2. 1:18
3. 1:20
4. 1:20
Friday's Training
A. Front Squat @32X2; 3-5 reps; rest 3 minutes x3
B. DB Walking Lunge - 16 total steps; rest 45 seconds x4
C. GH Raise vs. Blue Band; 12-15 reps; rest 90 seconds x3
RESULTS:
A. 210# x5, 220 x4, 230 x3
B. 45#/Hand first 2 sets, 55#/Hand last 2 sets
C. 15,12,12
A. Hang Power Clean from Knee; 6 sets of 2; rest 3 minutes between sets
B. Hang Power Snatch from Knee; 6 sets of 2; rest 3 minutes between sets
C. KBS - 2pood; 15 reps; rest 1 minute x3
D. TGU - 1 heavy rep on the minute for 8 minutes
RESULTS:
A. 175#,185,190,195,205,210
B. 115#,125,135,140,140,150
C. Completed Unbroken
D. 2 pood used
Thursday's Training:
A. Push Press @32X1; 4-6 reps; rest 3 minutes x5
B. 1-Arm DB Row @31X2; 4-6 reps; rest 1 minute between arms x3
+
4 sets @85%:
Run 200m
1 Rope Ascent - NO Legs
3 Heavy Push Jerks
--Rest 5 minutes between sets--
RESULTS:
A. 135# x6,145 x6, 150 x6, 155 x5, 165 x4
B. 55# x6, 70 x6, 80 x6
+
***(Used 205# all sets of Push Jerks)***
1. 1:15
2. 1:18
3. 1:20
4. 1:20
Friday's Training
A. Front Squat @32X2; 3-5 reps; rest 3 minutes x3
B. DB Walking Lunge - 16 total steps; rest 45 seconds x4
C. GH Raise vs. Blue Band; 12-15 reps; rest 90 seconds x3
RESULTS:
A. 210# x5, 220 x4, 230 x3
B. 45#/Hand first 2 sets, 55#/Hand last 2 sets
C. 15,12,12
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