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

Nov. 22nd

Phase 1 / Cycle 3 / Day 6

Muscle Snatch. Above Knee Hang Squat Snatch. Snatch Balance, 1.1.1 @135#'s x 8 sets, rest 1min
Completed
+
50mins @moderate effort:
250m Row
3 Wall Walks
0.5 miles Airdyne
3 Ring Muscle-ups
30 Alt. Step-ups onto 24" Box
3 C+J @95#'s
Score: 9 Rds

Notes:

- Felt tight in the shoulders in the OH position.
- Felt good throughout the 50mins, didn't stop once for the whole 50mins.
- MU's were UB and done with no false grip

May. 1st

Week 28 / Day 1

A. Snatch, build to 225#'s for a single
Got to up 225#'s
B. Clean and Split Jerk, build to a max
Got up to a 286#'s PR!!

C+J Video

C. Power Clean and Push Jerk, 1 rep every 30sec for 10mins @225#'s

Completed

Notes:

- Moved up to 225#'s with less sets and with no misses

- Missed 295# and 287.5#'s on the C+J, really need to focus on getting that bar in a better catch position

- All the PJ were done with TnG, the catches were getting better as the sets moved on

Apr. 28th

Week 27 / Day 6

6mins @90%:
3 Muscle-ups
15 cals Airdyne >24.5mph     
Score: 6 Rds + 1 rep
- rest 6mins
6mins @90%:
5 KBS @40kgs
10 Wall Balls, 20#'s to 10'
15 TnG Box Jumps- 20"    
Score: 4 Rds + 5 + 10 + 6 reps
- rest 6mins
6mins @90%:
10 OHS @95#'s
300m Row sub 1m50s avg/500m
Score: 3 Rds + 10 reps + 20m
- rest 6mins
6mins @90%:
60 Power Clean and Push Press @65#'s
AMRAP DU's in remaining time
Score: 140 reps

Notes:

- 1st scenario: Muscle-ups were UB
- 2nd scenario: all movements were steady and UB
- 3rd scenario: OHS were UB
- 4th scenario: PC + PP- 20, 10, 10, 10, 10 reps. I had about 2m15s left when I started the DU's.
- Overall I'm pleased with the session

Apr. 23rd

Week 27 / Day 1

A. Snatch, build to a max
Got up to 240#'s PR!!

Snatch Video

B. Clean and Split Jerk, build to a max
Got up to 265#'s, missed 295#'s twice on the Split Jerk
C. Power Clean and Push Jerk, 1 rep every 60sec for 15mins @225#'s
Completed

Notes:

- Got up to 240#'s with zero misses on the way up
- Went for a PR, the PC felt good, just missed the split jerk on the second attempt. On a positive I haven't done 295# on a Clean in along time
- All the PC and PJ were done TnG

Apr. 9th- Double PR!!

Week 25 / Day 2

A. Snatch, build to a 1RM
Got up to 235# PR!!

Snatch Video

B. Clean and Jerk, build to a 1RM

Got up to 285# PR!!

Clean and Jerk Video

C. 30 Kipping HSPU to 10" Depth for time

Time: 12m55s

Notes:

- This was a good day

- I did about 6-7 attempts at 235# on the snatch, around the 225# range I need to be more consistent on every attempt. 

- I kept the pace steady and consistent for the HSPU, I was able to hit every rep

Mar. 30th- CFG Open 13.4

Week 24 / Day 1

7 minute AMRAP of:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Score: 97 reps

Open 13.4 Video

Notes:

- My Goal was a 100+ reps, I had a game plan for this.
- CF HQ is being extremely picky on video submissions this year, I definitely had to sacrifice speed on this to make sure every rep was legit. 

Mar. 22nd

Week 23 / Day 1

A. Squat Snatch Cluster, 1.1- build to a tough set
Got up to 220#'s
B. Power Clean and Split Jerk, build to a tough single
Got up to 265#'s
C. Back Squat @20x1, 2 reps @65% RM (340) + Chains x 8 sets, rest 1m30s
@221#'s Completed
D. Kipping HSPU to 10" Depth, 1 rep every 20sec for 20mins
17 reps without a fail       38 reps in Total

Notes:

- This was a pretty good day, my R patella is a little niggly from those BJ in 13.2, jumpers knee
- The Squat Snatch was good, I think thats my best 2 rep set ever.
- The Power Clean and Split Jerks felt really good, the best its been this season. I'm pretty sure this was a tie on my Clean and Jerk PR. I probably could've gotten more but I'll leave it for a RM day.
- Back Squats were good
- The Kipping HSPU to Depth were an improvement from last time. Here's a little statistic, last time I averaged a rep every 39.1sec... This time I averaged a rep every 31.5sec. Improvement is the key.

Feb. 13th

Week 18 / Day 5

A. Squat Snatch, build to a 1RM
230#'s PR!!

Snatch PR Video

B. Back Squat @20x1, build to 95% for a single
Got up to 95% @323#'s
C. Power Clean and Overhead, 2 Unbroken Reps @185#'s x 10 sets for time
Time: 2m21s
*Goal is sub 3mins

Notes:

- This was a great workout overall

Dec. 31st

Week 13 / Day 1

A. Squat Clean and Split Jerk, build to a max
I got up to 265#'s, missed on 280# (the squat clean), missed on 275# (the Split Jerk)
B. Front Squat w/ Chains @22x1, 3 moderate reps x 5 sets, rest 2mins- start @50% 1RM (275#'s)
137.5, 147.5, 157.5, 167.5, 177.5
+
AMRAP in 15mins of:
5 KB Push Press @32kgs / arm
5 L Pull-ups
Score: 13 Rds + 4 reps

Notes:

- My Squat Clean wasn't feeling that strong today but my Split Jerk felt much better
- 265#'s is a my previous Clean and Jerk PR, I'm pleased I at least tied it but I should've made the 275#'s on the Split Jerk. I couldn't Squat up the 280#'s.
- FS w/ Chains felt good. Focused on speed and keeping my elbows up
- The KB Push Presses were done with only one KB, all the reps were Unbroken.
- The L Pull-ups slowed me down, midway through I was going back and forth between supinated and pronated.

Nov. 9th

Week 7 / Day 5

A. Back Squat w/ Chains @20x1, 1-1-1-1-1, rest 3mins- increase per set
245, 260, 270, 280, 295
B. Snatch, build to a heavy single
215#'s
C. Power Clean and Split Jerk Cluster @205#'s, 1.1.1 x 3 sets, rest 3mins
Completed
D. Airdyne, 18sec Near All Out Effort x 6 sets, rest 2m30s
1. 0.17 miles
2. 0.19 miles
3. 0.17 miles
4. 0.18 miles
5. 0.16 miles
6. 0.17 miles

Notes:

- The Back Squat felt great!
- The Snatch felt great too, I stopped at 215# because the rep was really good and it was close to my PR. All the reps done with the Squat Snatch technique.
- Airdyne, tough. I was dying around the 4 sets.

Nov. 1st

Week 6 / Day 5

A. Back Squat w/ Chains @22x1, 1-1-1-1-1, rest 3mins- increase per set
225, 240, 255, 270, 285
B. Power Snatch Cluster, 1.1 x 5 sets, rest 4-5mins- start @185#'s
185, 190, 195, 200, 205
C. Power Clean and Split Jerk, 1 reps every 30sec for 5mins- @205#'s
Completed
D. Airdyne, 15sec ALL OUT EFFORT x 8 sets, rest 2mins b/t sets
Completed, avg speed 35 mph

Notes:

- The Back Squats felt strong
- Felt alright on the Snatch, I need to really work on the mobility and keeping the bar close to the body on the pull. 205#'s was definitely my limit today
- C+J felt good
- The Airdyne Sprints were brutal. They were really hard!

AM

A. Press @ 11X1, 3-3-2-2-1-1, 4 min

135, 145, 155, 165, 175, 170

B1. Barbell Jump Squats @ 10X0, 5 reps @ 25% Back Squat RM x 5 sets, 1:30 min - jump as high as possible, full squat, keep torso tall

@81#'s Completed

B2. Wtd Supinated Chin-up Cluster @ 20X0, 1.1.1.1.1 x 5 sets, 1:30 min

55, 65, 75, 85, 90

C1. GH Raises with Bands @ 20X0, 8-10 reps x 4 sets, 1:30 min

Purple(10), 3 x Purple(9)

C2. Wtd Ring Dips @ 20X0, 4-6 reps x 4 sets, 1:30 min

65(6), 70(6), 75(5), 80(5)

rest 3hrs+


PM

3 touch n go Squat Snatch per minute for 10 minutes @ 155lb

Completed

+

10 min rest

+

3 touch n go Clean and Jerk per minute for 10 minutes @ 175lb

Completed

June. 28th- Double

AM

A. Push Press @11x1, 2-3 reps x 5 sets, rest 4-5mins
185(3), 195(3), 205(3), 215(2), 215(2)
B1. Front Squat w/ Chains @20x1, 4-5 reps x 4 sets, rest 20sec
195(5), 195(4), 190(4), 190(4)
B2. GH Raises w/ Bands or Plate @30x0, 8-12 reps x 4 sets, rest 4-5mins
10(12), 10(9), 10(8), 10(8)
C. BB Split Squats @30x0, 6-8/leg x 3 sets, rest 1min b/t legs
95(8), 115(8), 135(7)


Rest 4hrs+

PM

3 x 100m Prowler Sprint All Out @100# (fucked up I accidentally brought 90#'s), rest 8 work time
1. 50.23sec     2. 51.36sec    3. 48.76sec
+
5 sets of: @97% effort
5 Power Cleans and Push Jerks @135#'s
15 CTB Chin-ups
10 CTD Burpees
*rest 8 x work time
1. 1m00s     2. 1m00s     3. 59sec     4. 59sec    5. 59sec

June. 22nd

5 sets: All Out Effort
7 TnG Power Snatch @135#'s
20sec Airdyne (avg mph = 30+)
*rest 8 x work time
1. 42sec    2. 42sec   3. 42sec    4. 41sec    5. 42sec
+
5 sets: All Out Effort
7 TnG Power Clean and Push Jerk @135#'s
30sec Row
*rest 7 x work time
(time / distance)   1. 1m04s / 161m    2. 1m02s / 166m    3. 1m02s / 162m    4. 1m02s / 163m  
5. 1m02s / 169m

Apr. 17th- Double

AM

For time:

5 Power Snatch @165#'s
10 Power Snatch @135#'s
25 Power Snatch @105#'s
5 C+J @205#'s
10 C+J @155#'s
25 C+J @105#'s

Time: 11m01s

Workout Video

Rest 6hrs+

PM

15mins of work @high aerobic effort:
Run 400m
10 OHS-95#'s
10 Chin-ups      
Score: 5rds+100m
+
-rest 15mins
+
15mins of work @high aerobic effort:
100 DU
15 KBS- 24kgs
10 CTD Burpees    
Score: 4rds+91 reps

Apr. 7th

AM

3 sets @ 95% effort:
10 Power Snatch- 115#'s
20sec Airdyne
*rest 4mins
1. 48sec
2. 47sec
3. 47sec
+
15min Recovery
+
3 sets @ 95% effort:
10 C+J- 115#'s
15 KBS- 32kgs
20 CTD Burpees
*rest 8mins
1. 1m56s
2. 1m55s
3. 2m02s, my grip was failing on the last 2 reps of KBS

rest 6hrs+

PM

3 x Run 1 mile @ 80% effort / 5min walk rest
Done on the treadmill, 3 x 9.0mph @ 1.5 degree incline (that's a 6m39s mile run)
+
50 UB Anchored Sit-ups x 2 sets, rest 1min
Completed

Apr. 3rd

A. Snatch, build to a tough single
215#'s
B. Clean and Jerk, build to a tough single
255#'s
C1. Back Squat @20x1, 12-15 reps x 3 sets, rest 3mins; 1st set start @205
205(15), 215(12), 215(12)
C2. Chin-ups, 25 reps x 3 sets, rest 3mins
All UB (butterfly)


*Notes: Took a lot of sets to build up to those tough singles.

Mar. 7th

Part 1:

21, 18, 15, 12, 9, 6, 3 rep rds for time of:

C+J- 95#'s
BJ- 24"

Time: 11m24s

Rest 6+hrs

Part 2:

21, 18, 15, 12, 9, 6, 3 rep rds for time of:

DL- 185#'s
WB- 20#'s

Time: 9m04s


Part 1 notes- stupidly I just attacked this and lost control, too many breaks, I was unable to control my breathing. Zero strategy.

Part 2 notes- came into this with a strategy of breaking the rds into 11/10, 9/9, 8/7, 6/6, 9, 6, 3. I was able to control my breathing and I wasn't taking huge breaks. Felt good on this but I have no idea if the time was decent or not.

Mar. 3rd- Open WOD 12.2

A. Clean and Jerk, build to a heavy single- no failures
245#'s
B. Power Snatch, build to a 90% RM- Quickly
202#'s
+
Open WOD 12.2

30 Snatches- 75#'s
30 Snatches- 135#'s
30 Snatches- 165#'s
AMRAP of Snatches- 210#'s

Score: 78 reps
Open WOD 2 Video