Dec. 31st

Phase 1 / Cycle 8 / Day 5

A. Back Squat @40x1, 1 rep @92.5% RM (345) x 5 sets, rest 3mins
@319#'s Completed
B. Split Jerk, build to a max
Got up to 285#'s PR!

Split Jerk Video

C1. Wtd. Ring Dips @22x0, 4-4-2-2 x 4 sets, rest 1m15s

45, 70, 80, 105

C2. Pendlay Rows w/ Fat Bar @22x0, 2 reps x 4 sets, rest 1m15s

195, 205, 205, 215

D. 50 Kipping HSPU for time- 34" max width

Time: 7m44s

Notes:

- BS was tough again but form an depth was good

- PR on the SJ by 10#'s

- Absolutely awful on the Kip HSPU, endurance is definitely not there, I want to do this again next cycle. 

Dec. 30th

Phase 1 / Cycle 8 / Day 4

3 x 5min Airdyne @90% / 5min Airdyne @50%
395 cals      9.2 miles     avg mph > 22mph
+
4 sets @ high effort:
30sec Box Jumps- 24"- step downs
30sec rest
30sec GHD Sit-ups
30sec rest
30sec Rowing
30sec rest

Scores:
BJ- 15, 15, 15, 16
GHS- 13, 13, 14, 14
Row- 152m, 156m, 159m, 162m

Notes:

- It's hard for me to get over and maintain a pace over 22mph for that long period
- my aerobic capacity is improving
- I always step down on the box jumps now, it's not worth the knee pain and risk

Dec. 29th

Phase 1 / Cycle 8 / Day 3

A. Back Squat @40x1, 1 rep @92.5% RM (345) x 5 sets, rest 3mins
@319#'s Completed
B. High Hang Squat Clean, work to a tough single
Got up to 265#'s
C. 1 Tough Strict HSPU every 30sec x 15 reps- adjust depth as needed
@1" 5 sets     @1 3/8" 6 sets      @2" 2 sets     @2 3/8" 1 set     @3" 1 set
D. 1 Tough Kipping HSPU every 30sec x 15 reps- adjust depth as needed
@7.5" 5 sets     @10" 2 sets     @7.5" 7 sets      @10" 1 set
E. GH Raises @20x0, 15-12-9-6 reps, rest 1m30s- increase intensity each set
0, 5, 10, 15

Notes:

- The BS were really tough, maybe in two days the BS might feel a bit better. On a positive my form and depth was great
- toughest part of the hang clean was the FS, but 265# felt better than usual
- Depth Strict HSPU are getting better
- for the Kipping HSPU 7.5" was easy but 10" was really tough, maybe the 34" width at that depth is too wide
- GHR were tough

Dec. 28th

Phase 1 / Cycle 8 / Day 2

1000m Row @2k PR x 3 sets, rest 6-8mins b/t sets
(time / avg 500m)
1. 3m14.6 / 1m37.3
2. 3m15.5 / 1m37.8
3. 3m16.0 / 1m38.0
+
For Time of:
10 KBS @40kgs
15 CTD Burpees to 6" OH
20 Goblet Squat @40kgs
15 CTD Burpees to 6" OH
10 KBS @40kgs
Time: 3m25s

Notes:

- Rowing was tough as usual
- For the Burpee Tester, steady and unbroken for all the movements. The Goblet Squats and 2nd set of Burpees was the toughest portion on the test.

Dec. 27th

Phase 1 / Cycle 8 / Day 1

A. Front  Squat @40x1, 1 rep @92.5% RM (285) x 5 sets, rest 3mins
@264#'s Completed
B. Power Snatch Cluster, 1.1.1- build to a tough set
Got up to 205#'s
C. AMRAP Unbroken Ring Muscle-ups x 3 sets, rest 5mins b/t sets
*Goal is to hit a set of 10
1. 8 reps     2. 8 reps     3. 7 reps
D. Airdyne, 20sec near ALL OUT per 40sec for 20mins
Completed     Avg mph > 28mph

Notes:

- FS, this was easily accomplished. I need to try and find a new 1RM for this
- The PS was feeling good today
- Unfortunately I missed my goal of 10 reps but back to back 8 reps is a semi-improvement for me. I usually have trouble repeating the same reps
- Airdyne was a disaster. I have a bad cold and this just sucked, mentally I just didn't go there.

Dec. 24th

Phase 1 / Cycle 7 / Day 4

Squat Snatch. Above Knee Hang Squat Snatch, 1.1 x 10 sets, rest 1min- 5 sets @145#'s, 5 sets @165#'s
Completed
+
10 Rds for time of:
500m Row
15 CTD Burpees
Time: 27m45s
*Goal is sub 30mins

Notes:

- I felt tight in the Shoulder / Upper Thorax Regions in the Snatch Tech. I'm always a little tight from the Upper Body work from the previous day
- Felt good on this tester, paced the rowing between 1m50- 1m55, steady on the Burpees. Each Rd was done in 2m45ish.

Dec. 23rd

Phase 1 / Cycle 7 / Day 3

A. Back Squat @40x1, 2 reps @90% RM (345) x 8 sets, rest 3mins
@310.5#'s Completed
B. Push Jerk, build to a max
Got up to 265#'s PR!

C1. CGBP @20x1, 2-3 reps x 4 sets, rest 1m30s

225(3), 245(3), 265(3), 275(2)

C2. Pendlay Row w/ Fat Bar @22x0, 2-3 reps x 4 sets, rest 1m30s

185(3), 195(3), 205(3), 215(3)

D. Wtd. Ring Dips Cluster, 2 tough reps every 30sec for 20 Total Reps

@60#'s Completed

Notes:

- Today was a Beast Mode day, feeling good and strong

- BS, I don't think I've ever done that much weight for that many sets, the 2nd rep was tough on every set but my technique still felt good

- Push Jerk, PR on this. failed it the first time but it went up easily the 2nd time

- CGBP 275 for 2 reps felt tough on the 4th set

- 60#'s was tough from the start for the Ring Dips

Dec. 22nd

Phase 1 / Cycle 7 / Day 2

4 x 4min Airdyne @90% / 4min Airdyne @50%
9.63 miles     403 calories     Avg MPH > 22mph
+
4 sets @high effort:
30 sec KBS- 32kgs
30 sec rest
30 sec Box Jumps Overs- 24"
30 sec rest
30 sec Airdyne
30 sec rest

Score:
KBS- 13 reps, 13 reps, 14 reps, 14 reps
BJ- 14 reps, 14 reps, 14 reps, 15 reps
AD- 19 cals, 17 cals, 16 cals, 20 cals

Dec. 21st

Phase 1 / Cycle 7 / Day 1

A. Back Squat @40x1, 2 reps @90% RM (345) x 8 sets, rest 3mins
                        @40x1, 5 reps @225# x 5 sets, rest 3mins
@225# Completed
B. Squat Clean, build to a tough TnG Triple- not a max, just tough
Got up to 225#'s
C. Kipping HSPU to Deficit, 2 tough reps per min for 10mins
@5" 8 sets     @7.5" 1 set     @10" 1 set
D. Negatives HSPU, 2 tough reps per min for 10mins- 5sec eccentric per rep
@10" Completed *closer grip
E. GH Raises @20x0, 6-9-12-15, rest 2mins- reduce intensity
25, 15, 5, 0(13/2)

Notes:

- BS felt really horrible today, so I adjusted to how I felt.

Dec. 16th

OPT Big Dawg Winter Challenge 2013

Workout 4 "285"

For time:
50 KBS- 2pd
50 Walking Lunges
50 T2B
50 STO- 95#'s
40 Alt. DB Snatch- 70#'s
50 Wall Balls- 20# / 10'
30 CTD Burpees
Time: 19m46s

Workout 4 Video

Notes:

- This was really tough, definitely showed me that my conditioning isn't their yet.
- my breathing was out of control

Dec. 15th

OPT Big Dawg Winter Challenge Workout 3

"OPT 3"

In 30mins Establish:

Front Squat 3RM
Got up to 275#'s / 125kgs
Snatch 2RM
Got up to 225#'s / 102.2kgs PR!!
AMRAP CTB Chin-ups- 1 set
Score: 32 reps

Total Score: 259

Workout 3 Video

Notes:

- Personally pleased with all these scores
- haven't done a triple at 275 in a long time
- 225 2 rep Snatch is a PR!
- Beat my score last time in a OPT Comp for CTB Chin-ups by a few reps

Dec. 14th

OPT Big Dawg Winter Challenge 2013 

Workout 2 "WM- Biathlon:

For time:
10 UB C+J @135#'s
Row 1200m
10 UB C+J @135#'s
Row 1200m
10 UB C+J @135#'s
Row 1200m
10 UB C+J @135#'s
Row 1200m
10 UB C+J @135#'s
Time: 23m17s

Workout 2 Video

Notes:

- Felt good on this, optimized the workout for me.
- Kept the rowing to a 1m57 avg/500m

Dec. 13th

OPT Big Dawg Winter Challenge Workout 1

For inches / reps:

10mins Establish 3 max distance Broad Jumps
Score: 118", 116", 118"
+
rest 1min
+
10mins Establish 3 AMRAP sets of DU's Unbroken
Score: 90 reps, 135 reps (PR!!), 100 reps

Total Score: 677 reps

Workout 1 Video

Notes:

- Felt really good on this workout
- I used to do a lot of Broad Jump Workouts with Football Combine testing, best score was 10'4" at the Montreal Alouette Rookie Camp. The last time I did a Broad Jump was back in the Big Dawg Blog Days in Spring 2011 after one of the Open Workouts. I'm happy with the 9'10" Jumps!!
- Happy with the DU scores, 135 is the best I ever done! Unbroken DU's aren't in my wheel house.
- I will be doing the Competition workouts here and there, unfortunately life won't allow it. I will notify OPT that I'm not doing them back to back.

Dec. 12th

Phase 1 / Cycle 6 / Day 1

900m Row @2k PR x 4 sets, rest 5min b/t sets
(time / avg 500m)
1. 2m55.9 / 1m37.8
2. 2m57.0 / 1m38.4
3. 2m56.3 / 1m38.0
4. 2m57.1 / 1m38.4
+
AMRAP in 5mins of:
100cals Airdyne
AMRAP Burpees to 6" OH in remaining time
Score: 11 reps

Notes:

- Rowing was really hard as usual, tough to recover after the 4th set
- Not too pleased with the AD / Burpee combo here. Finished the 100cals in 4m20ish, avg AD pace was >22.5, my legs were still Jello going into the Burpees. Didn't play the game right on this one, lesson learned.

Dec. 8th

Phase 1 / Cycle 5 / Day 6

Squat Snatch, 3-3-2-2-1-1, rest 1m30s- 3's @135#'s, 2's @145#'s, 1's @155#'s- 3sec b/t each rep
Completed
+
60mins @moderate effort:
(5k Row Buy-in) (Time: 20m28s / 2m02.8 avg/500m)
20 Cals Airdyne
20 Unanchored Sit-ups
20 UB DU's x 3 sets
20 KBS-24kgs
20 Walking Lunges
Score: 6Rds+20+20+60+20+6 reps

Dec. 7th

Phase 1 / Cycle 5 / Day 5

A. Back Squat @40x1, 3 reps @85% RM (345) x 7 sets, rest 3mins
@293#'s Completed
B. Split Jerk, 3-3-2-2-1-1, rest 2mins- 3's @175#'s, 2's @205#'s, 1's Heavy-my choice
175, 175, 205, 205, 235, 255
C1. Wtd. Ring Dips @20x0, 2-3 reps x 6 sets, rest 1min
25(3), 45(3), 55(3), 65(3), 80(3), 90(3)
C2. Pendlay Rows w/ Fat Bar @22x0, 2-3 reps x 6 sets, rest 1min
185(3) x 2 sets, 195(3) x 4 sets
D. CGBP @135#'s, AMRAP in 20sec x 4 sets, rest 40sec
16 reps, 15 reps, 11 reps, 10 reps

Dec. 6th

Phase 1 / Cycle 5 / Day 4

6 x 3mins Airdyne @90% / 3mins Airdyne @50%
Distance= 10.79 miles     Cals= 456      Avg MPH >22mph
+
3 sets @high effort:
30sec Wall Balls- 30#'s to 10'
30sec rest
30sec Toe Through Rings
30sec rest 
30sec Box Jump- 24"- step downs
30sec rest
30sec Burpee- no jump at top
30sec rest

Score:

Wall Balls- 15 reps, 15 reps, 15 reps
Toes Through Rings- 16 reps, 16 reps, 16 reps
Box Jumps- 12 reps, 13 reps, 15 reps
Burpees- 11 reps, 11 reps, 12 reps 

Dec. 5th

Phase 1 / Cycle 5 / Day 3

A. Back Squat @40x1, 3 reps @85% RM (345) x 7 sets, rest 3mins
@293#'s Completed
B. Above Knee Hang Squat Clean. Squat Clean, 1.1, build to a tough set- drop each rep
Got up to 245#'s
C. Strict HSPU to Deficit Cluster, 2.1 x 10 sets, rest 1m30s
@3/8" 6 sets     @1" 2 sets     @1.5" 1 set     @2.5" 1 set
D. GH Raises Drop Set @20x0, 5.5 x 5 sets, rest 2mins- reduce intensity for 2nd 5 reps, rest 10sec b/t sets
25/0, 25/0, 25/0, 25/0

Dec. 4th

Phase 1 / Cycle 5 / Day 2

800m Row @2k PR x 4 sets, rest 4mins b/t sets
(time / avg 500m)
1. 2m36.4 / 1m37.8
2. 2m36.2 / 1m37.7
3. 2m36.2 / 1m37.6
4. 2m36.1 / 1m37.6
+
For Time:
10 R Arm KB Snatch
10 L Arm KB Snatch
30 CTD Burpees to 6" OH
10 R Arm KB Snatch
10 L Arm KB Snatch
Time: 3m46s

Notes:

- The Rowing was really hard as usual. My post recovery was a little bit better this time around.
- Felt really good on this burpee tester. I think this is a really good time.

Dec. 3rd

Phase 1 / Cycle 5 / Day 1

A. Front Squat @40x1, 3 reps @85% RM (285) x 6 sets, rest 3mins
@242#'s Completed
B. High Hang Squat Snatch, build to a tough triple- full pause in hang
Got up to 165#'s
C. 5 Unbroken Ring Muscle ups per 2mins for 20mins
5 sets @ 5 UB     4 sets @ 4 UB     1 set @ 5 UB
D. Airdyne, 12sec ALL OUT per 90sec for 15mins
Completed

Notes:

- The FS felt great, a little sticky coming out of the bottom but the power felt good the rest of the way
- HS felt alright
- MU's were alright
- The AD was tough

Dec. 1st

Phase 1 / Cycle 4 / Day 6

Squat Snatch. High Hang Squat Snatch. Snatch Balance, 1.1.1 @135#'s x 7 sets, rest 1min
Completed
+
60mins @moderate effort:
500m Row- sub 2min avg/500m
3 Wall Walks
9 Burpees onto 20" Box
15 KBS- 16kgs
1mile Airdyne- >19mph
Score: 8 Rds + 90m

Notes:

- accidentally did Above Knee Hang Squat Snatch. My Shoulders are always tight in this technical work because of yesterdays workout.
- Steady throughout the 60mins, no drink breaks