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

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. 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. 8th- CF Open 13.1

Week 21 / Day 3

AMRAP in 17mins of:
40 CTD Burpees to 6" OH
30 Snatch @75#'s
30 CTD Burpees to 6" OH
30 Snatch @135#'s
20 CTD Burpees to 6" OH
30 Snatch @165#'s
10 CTD Burpees to 6" OH
AMRAP Snatch @210#'s
Score: 167 reps
Tiebreaker: 10m23s

CF Open 13.1 Video

Notes:

- Honestly I was hoping for a better score, my expectation were higher on this.
- Reviewing the video I wasn't aggressive enough on the 165#'s, too much rest between reps.
- I was too slow on the last set of 20 burpees, my form broke down on those.
- Positive notes, I stuck to the game plan. 10's (75#'s), 3's (135#'s), single (165#'s). For the burpees I wanted to be steady with no stops.
- I did this workout yesterday but half way through my buddy noticed my iphone wasn't filming anymore. I ran out of memory, bit of a piss off. Note to people filming, make sure you have enough memory and put your iphone to airplane mode.
- Onward and Upward!!

Mar. 1st- CF Open WOD 12.2

Week 20 / Day 4

A. Back Squat w/ Chains @20x1, 3-2-1, rest 5mins- all tough sets
245, 255, 265
B. Behind the Neck Split Jerk, build to a 1RM- Goal is 285-300#'s
Got up to 300#'s PR!!

Behind the Neck Split Jerk Video

+
"Open WOD 12.2"

AMRAP in 10mins of:
30 Snatches @75#'s
30 Snatches @135#'s
30 Snatches @165#'s
AMRAP Snatches @210#'s
Score: 86 reps (previous score was 78 reps)

Open WOD 12.2 Video

Notes:

- For the BS the set of 3 and 2 reps were tough, the single rep could've had more weight.
- I'm stoked about the BH SJ, 300lbs is a 20lb PR!
- I'm pleased with the improved score on WOD 12.2

Jan. 4th

Week 13 / Day 5

A. Snatch, build to a Max
Got up to 227#'s PR!!
B. Back Squat w/ Chains @20x1, 2 reps @60% RM (340#'s) + Chains x 6 sets, rest 2mins
@204#'s Completed
C. Push Press . Split Jerk, 1.1 x 6 sets, rest 3mins- start @205#'s, build until Push Press craps out
205, 210, 215, 217.5, 220, 230(SJ)

Notes:

- Everything was done as a Squat Snatch. So for Part A I failed 220#'s x 3, dropped down to 215#'s failed x 2, finally got it. I was fucken pissed off cause I should've gotten all of them. I wasn't pulling the bar back enough in the catch. So I loaded the bar to 227#'s and got it the first time. Fuck Yeah!!
- BS felt good, focused on exploding on the way up.
- Part C, my shoulders were feeling crinkly today, the PP wasn't popping up nicely. My best set was 220# for the PP. On the last set I missed on the PP but got the SJ.

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.

Oct. 24th- Two PR's!!

Week 5 / Day 5

A. Snatch, build to a 1RM
225#'s PR!
B. Power Clean, build to a tough single
285#'s
C. Back Squat @20x1, build to a 1RM
335#'s PR!
D1. BB Split Squat @30x0, 5/leg x 5 sets, rest 2mins (30sec b/t legs)
165, 175, 185, 195, 195
D2. GH Raises Drop Set@20x0, 5.5 x 5 sets, rest 2mins
10->BW, 15->BW, 15->BW, 20->BW, 25->BW

Notes:

- For the Snatch I used the Squat Snatch technique. This will get me a bigger lift down the road. I ended up failing the 225#'s 9 times. Perseverance!!
- Pleased with hitting the 335#'s mark.
- I'm Absolutely zapped, lots of sets.

May. 27th- Double

AM

A. Snatch Cluster @80% effort, 1.1.1 x 5 sets, rest 2mins
@180#'s Completed
B1. Back Squat w/ Chains @20x1, 4-6 reps x 4 sets, 2m30s
205(6), 210(6), 215(5), 215(4)
B2. Wtd. Supinated Chin-ups @30x0, 3-5 reps x 4 sets, rest 2m30s
65(5), 75(4), 75(4), 80(3)
C1. BB Russian Step-ups @11x0- 24", 10-12 reps/leg x 3 sets, rest 1min b/t legs
75(12), 80(12), 85(10)
C2. Ring Rows @31x1, 8-12 reps x 3 sets, rest 1m30s, adjust feet to meet rep range
12 reps, 12 reps, 12 reps


Rest 6hrs+

PM

5 x 35sec Row Sprints @95-97% effort, walk 4min
1. 1m26.1 / 203m   2. 1m26.0 / 203m  3. 1m23.8 / 208m  4. 1m23.6 / 209m  5. 1m23.6 / 209m
+
5 x 45sec Airdyne Sprints @95% effort, walk 5mins
Completed, avg was around 29-30mph
+
15min Airdyne @50% effort
Completed

Firefit Full Run- May. 22nd, 2012

Apr. 27th-29th- Regionals

Event 1:

"Diane"

21,15, 9 rep rds for time of:

DL @225#'s
HSPU

Time: 5m53s (14th Place)

Event 2:

For time:

2000m Row
50 Pistols
30 Hang Cleans @225#'s

Time: 16m42s (11th Place)

Event 3:

4 Rds for time of:

10 DB Snatches- 100#'s
Shuttle Sprint

Time: 4m26s (8th Place)

Event 4:

For time:

50 BS @135#'s
40 Chin-ups
30 Shoulder to Overhead @135#'s
50 FS @85#'s
40 Chin-ups
30 Shoulder to Overhead @85#'s
50 OHS @65#'s
40 Chin-ups
30 Shoulder to Overhead @65#'s

Time: 23m10s* (Tied for 19th Place)
*made it to 50 OHS before the time cap expired


Event 5:

Snatch Ladder w/ 20 DU's cash in

Score: 205#'s + 30 DU's (Tied for 8th Place)

Event 6:

For time:

3 Rds of:
7 DL @345#'s
7 MU's
then..
3 Rds of:
21 T2B
21 WB- 20#'s
then...
100ft Farmer Carry- 100# DB's
28 CTD Burpee BJ
100ft Farmer Carry- 100# DB's
3 MU's

Time: 17m06s (7th Place)*
*made it to 26 Burpee BJ before time expired

Result:

8th Place Overall (67)

Goals Accomplished:

1. Make it to the 3rd day or last workout- Completed

2. Come Top 10 in the 2012 Regionals- Completed

Apr. 19th- Regional Prep

A1. 20 DU x 7 sets, rest 15sec
Completed all UB
A2. Snatch, 1 rep x 7 sets, rest 15sec- start @135#'s and add 10#'s per set
135, 145, 155, 165, 175, 185, 195
B1. DL @225#'s, 5 TnG reps x 5 sets, rest 10sec
Completed
B2. HSPU, AMRAP x 5 sets, rest 10sec (the new standard)
(strict/kipping) 8/4, 8/4, 6/5, 5/4, 4/5
B3. Chin-ups, 15 reps x 5 sets, rest 5mins
Completed All UB

*Notes: After the A2 set it took me about 20-25sec to switch the plates, then I went straight into the DU.

Apr. 11th

A. Snatch, build to a heavy single
215
B. Jerk, build to a heavy single
265
C. Squat Clean, build to a heavy single
255
D. Front Squat w/ Chains @32x1, 3 moderate effort reps x 3 sets, rest 2mins
All 3 sets a 175#'s

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. 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