Core Exercise of the Week

Home Training

Complex Warm-up 5reps X 5sets; rest only after last exercise 2min
A1.) Press
A2.) High Bar BSQ
A3.) Push Press Behind Neck
A4.) Hang SQ Clean
A5.) Thruster
LOADS: 45-55-60-80-95
+
B1.) Good Mornings 5 reps X 4 sets; Tempo 41X1; Rest 0
B2.) HSPU 5 reps X 5 sets; Rest 2min
B1 Loads = 95-115-125-135
B2 Check all strict
+
WODs
C.) As mnay rounds in 2min
3 L-Pull-ups
8 Push-ups
ROUNDS = 6
Rest 3min
+
D.) As many rounds in 2min
10 Squats
10 Double Unders
ROUNDS = 6 + 10 Squats
Rest 3min
+
E.) As many rounds in 2min
6 Box Jumps 20"
10 Sit-ups unanchored
ROUNDS = 5
Rest 3min
+
F.) As many rounds in 2min
3 HSPU
10 Double Unders
ROUNDS = 5 + 5 Double Unders

Home Training

Power Snatch and 30" Box Jumps

Not my best effort. I will sure give this a another shot again.
My hands were so sweaty I could not grip the bar; I thought I was going to throw it at the guy always rubbing his hands together :-) Just buggen you big guy, keep up the hard work.

Core Exercise of the Week

At the U of L with Black Kat

Trained at the U of L with my sugar mama Black Kat.
Super happy with my Snatch progression! I will be Power Snatching my body weight in no time only 12kgs away!
Hitting doubles Power Snatches @ 154lbs! That is 1lb off my current PB in Snatch!!!!! Oh hell yeah!

This was are training for today by OPT

A1. Power Snatch @ 11X1 - 2.2.2 x 5; rest 120 sec = 70kg / 60 / 50
A2. Close Grip Bench Press @ 30X0 - 4.4 x 5; rest 120 sec = 155lbs / 145 / 135
5 sets:
25 unbroken box jumps - 20"/14"
Row Sprint 200 m @ 100%
rest 2 min

Row times avg = 30sec - 39sec (these hurt so good!)
Total times
1 - 1:11
2 - 1:12
3 - 1:15
4 - 1:17
5 - 1:16

10 sec rest b/t drops - 2.2.2 means 6 reps per set and 4.4 means 8 reps per set, the weight will drop approximately 10-20% in each drop and approx 10% per set in the starting weight
( so 3 different weights for Power Snatch and 2 different weights for Bench Press)

Training Dawg Style at OPT

Was up in Calgary last week and stopped by OPT for a workout and shoot the shi% session with the boys. Always a great time!

Here was our workout:
A1. Touch and Go Dead Lift - 15 unbroken; rest 10 sec = 225/235/240/245lbs
A2. Kipping Ring Dips - 10 reps; rest 10 sec= unbroken
A3. Slap Chest Push Ups - 10 reps; rest 180 sec = unbroken barely
4 sets
B1. 25 back extensions unbroken; rest 10 sec
B2. 25 push ups; rest 90 sec
4 sets
C. AMRAP Double Unders in 5 minutes = 264
D. Spend 5 minutes on HSPU practice - few reps, short breaks, perfect form = ugly

This video is my last set of A1, A2, A3; a nice cameo of BroOPT Mike FitzGerald's arm blocking the camera....I guess he didn't like my sloppy tired Slap Push-ups :-)

OPT 3 Challenge Results

Here are the Mens results
93 Total Men competitors from around the world

My goal was top 20

Final Placing 17th

*If the picture doesn't show up click the link
https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfsr-xgnMAokKU5B5hkKDUjX4sxomRWCijrNuV2KCdToAnt7jNDqytOOwE8yzknXlHvZ8aTW8vbH0HbIn9J-092ismw3wDU3bWHc1W6woHi0Tq0WgeC8pd8-bNZN7UuDTo2VVg4UX-Eg/s1600-h/OPT-Big-Dawg_Comp-3-Male-Results.gif

Here are the female results.
34 Total competitors from around the world

Katrina placed 3rd! Sweet job chica!

Link to Womens results:https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4qJ0UpHnFJ9_ajDVw53SthUAy2sK-K2CTpvysmE_o3edQcXtmhmlxFwU0E_iVyAao2KtyhWvYYwaBZ8DGFbArraEM49QRHBuRu2QaAfFb0jJROUrFwxdgScfhSJibZ7mzwx8e0I9kjw/s1600-h/OPT-Big-Dawg_Comp-3-Female-Results.gif

CORE Exercise of the Week

Bridge 3 Position Touch

Elbow cross body
Chin middle
Elbow out side

Every 3 touches equals 1 rep.

Your form is your indicator for stopping your rep count (e.g. your belly button starts to reach through the floor into the basement...yah it was a good time to stop about 5 reps ago)
Have fun :-)

Action Tip: BREATHE :-o
Perform this exercise with your regular breathing tempo: e.g. start get into bridge and take a breath. Breathe out and crunch, bringing your leg to first position, pause, now breath in while you extend your leg getting ready for next position.