September 2010 Training

As usual, I’ve neglected my own training log.  Last month’s training:


Rest Day


Another Rest Day,


Make-up Day (Wendler 3’s)
Deadlift 292 (10)
Bench Press 194 (6)


Squat 224 (5)

“Nasty Girls”
3 Rounds:
50 Squats
7 Muscle Ups
10 Hang Power Cleans, 135#

9:10 (PR)

9/9 – 9/12

Ft. Knox, in the field. Shitty food, no training.


(Wendler 5-3-1)

Press: 1×151 (PR)

1-7-1 Pull/Push with 19# vest: 6:33

21 Headslaps (PR) and one-arm handstands … hopping into it with one arm.

Later, got my first front flip off a trampoline and more gymnastics work at 5 Star.
Bad News: The wife has told me to eat less. I seriously don’t believe it’s possible.


DL 1(+): 308 (6)

That 10 min WOD from yesterday using the airdyne to 125 cal then max burpees: 58 burpees. Yeoww!

1RM Weighted Pullup: 105.5 PR (BW 167)


Rope Muscle-Ups!

800m run
50 Russian kettlebell swings, 1.5/1 pood
50 AbMat sit-ups



Rest Day


Part 1:
Back squat, 5-3-1 (no extra reps)

Part 2:
Tabata front squats, 95/65 lbs.

1) 235 (3)
2) subbed 75# thrusters, 62

Then fooled around with 6 rounds of tabata pullups: 71 … and got my first strict muscle-up.

Then an hour of ultimate frisbee.


OPT Training with Siu:

AMRAP GHD Sit Ups in 1 min +
AMRAP Back Squat @ 225 in 4 min +
AMRAP Double Unders in 7 min +
AMRAP Muscle Ups in 10 min

38 (PR)

Total 338

Felt great, but apparently, I’m not as quick and strong as the rest of the OPT crew.


Rest Day. Roughed up from Saturday!!


Due to injured neck, I did 5x 1 min on, 1 min off of Airdyne for max calories: 37/24/23/22/24. Saw Dr. Pete at Thrive Chiropractic for help with the neck. No Gymnastics.


Rest Day. Really fatigued.


Saw Dr. Pete again at Thrive Chriopractic.

21-15-9 of:

Pull-ups, chest-to-bar

Press/DL/BP Deload
4:34 on WOD.


Just screwed around a little. Getting mentally ready for Saturday.

Squat deload
3×10 CTB pullups, AFAP
3x :15 max watt row: 632/673/619
Some fast double under work
4×3 muscle ups.


Last visit with Dr. Pete. All fixed up!

Played around with Snatch for a little bit then spent some leisurely time on the Airdyne.


OPT Big Dawg Challenge


Phase 1 – “3-RM Snatch & Burpees”
Competitors will have 10 minutes to find their 3-RM Snatch (either power or full is fine). All 3 consecutive lifts must be completed in 40 seconds or less.
– The first 3 minutes of Phase 1 can be used only to load the barbell and warm-up.
– The remaining 7 minutes of Phase 1 can be used to score as many points as possible.
– Points will be given for amount (in lbs.) of 3-RM Snatch achieved, and one point will be given for every Burpee performed during the 7 minutes.

– Athlete A successfully achieves a 3-RM Snatch of 175 lbs. and utilizes the remaining time to complete a total of 35 Burpees. Athlete A will earn a total score of 210 points (175 +35) for Phase 1 of the Challenge.

*** Competitors will rest exactly 3 minutes before beginning Phase 2 of the Challenge.

Phase 2 – “Ten Minute Capacity Test”
Perform the following movements, in order, for max reps (or calories), resting exactly 60 seconds between each station:
– 4 Minute Row (for Calories)
– 3 Minutes of Pull-Ups
– 2 Minutes of Bodyweight Back Squat (3/4 BWT for females)
– 1 Minute of 135/95 lb. Push Press or Jerk

Example – Athlete A rows 86 calories, performs 82 pull-ups, 41 back squats, and 19 overhead presses. Athlete A will earn a total score of 228 points (86+82+41+19) for Phase 2 of the Challenge.

The athletes’ scores from Phases 1 and 2 will be added together to create their final challenge score. The athlete with the highest total score will be the winner.

Example – Athlete A scored 210 points in Phase 1 and 228 points in Phase 2. Athlete A’s final score for the Challenge is 438 points (210 + 228).
Snatch: 135

Burpees: 121

Row: 77

Pull Ups: 63

Squat @174: 18

PP/PJ: 10

Power snatch felt good and light. Wife is responsible for a quarter of the burpees. Row was steady. Why were pullups so diffucult for this scrawny guy!? Thanks J for the big push!! As for squats, it was a good day to be light. And PP/PJ felt great.

The two guys I’ve been chasing for a while, Pete and Glenn, beat me by 4 points.  A lot of “should’ves” but coming close to tying/beating those two means a lot. Training is on par, and within a few months, I will be out-working them.  Eye on the prize.

Evening: 5 Guys Burgers and Fries (extra fries) and a Dairy Queen medium swirl dipped in chocolate.


Morning cheat brunch with wife and in-laws.


I’m starting to incorporate more oly lifting into my training along with more work after the WOD on my sucks.

Part 1:
Deadlift, 5-5-5 (no extra reps)

Part 2:
15-12-9-6-3 of:
Kettlebell swings, 2/1.5 pood

DL: 214/246/279
Hang Pwr Cln 3×3@70%/75%/80%: 144/154/164
Pwr Jerk 3×2@80%: 180 for all

KB/Burpee: 4:29 ..Great push, Chris Paul.

3×10 BJ @ 24″ to work on consistency.

Evening gymnastics: Pommel horse, vault, & mushroom. 5 times around with the bucket on the mushroom.  (50’s a good number.)  And I’m not great at the pommel horse, but I can see it becoming much easier over the next few months.


3×12 CTB Pull-Ups, AFAP
Ring work, flips

Every minute on the minute for 15 minutes, perform 10 air squats. Use the remainder of the minute to perform as many double-unders as possible.

402 DU, beaten by Evan.


1 mile run: 6:39

Part 1:
Bench press, 5-5-5 (+)

Part 2:
Death by pull-up/push-up; on a running clock, perform 1 pull-up and 1 push-up in the first minute, 2 pull-ups and 2 push-ups in the second minute, and so on and so forth until you can no longer complete the required number of reps.

1. 188 (8) Happy with that.

2. 11 (+12 pullups/+9 Pushups) Chest-to-Bar. Unhappy with this.  Hit a mental wall in round 11. And CTB Pullups gas the hell outta me!

More ring backflip work

2×15 GHD Situps, AFAP; 1 min rest in between


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