OPT Camp "AKA" Big Dawg Bash

Oct 7-9, 2011

7th
10-1 HSPU, breathing ladder... 10reps, 10 breathes, 9 reps, 9 breathes....
http://www.youtube.com/watch?v=qApcv8_ZidE
could not do all resps unbroken... started to fatigue at the 5th, 4th rep.
+
10 mins amrap:
1 Rope climbs-20''
20 sit-ups
6 rounds +4reps

6th
A. B.Sqt- Build to a true 1RM for the day
45x10, 135x5, 135x5, 225x2
275x1 - http://www.youtube.com/watch?v=2eVsZKCaF60
320x1(PR)

 330xf - http://www.youtube.com/watch?v=zRGb6NvZmic
330xf - http://www.youtube.com/watch?v=P1ZhVuWxEtY

B. Oly tech- 5 mins (squat clean)
135x5 - http://www.youtube.com/watch?v=i73NtbzMuDs
195x5 - http://www.youtube.com/watch?v=r_zZvUth0Yk
+
5 sets @ near max pace:
7 HSC @ 40-50% above squat @ 165#
9 Burpees
12 KBS- 2pd
rest 7 mins actively
1 - http://www.youtube.com/watch?v=2bolLkZqBRk
2 - http://www.youtube.com/watch?v=aFRons8EHoU
3 - http://www.youtube.com/watch?v=8_gp1yFhp_0
4 - http://www.youtube.com/watch?v=PkxXA5A9CIc
5

4th
"Elizabeth"
21-15-9
squat clean @ 135#
ring dip
5:50(PR)

slept a lot more, was able to continue working, staying focus on the clean technique... (technique under fatigue vs state of mind/awarness)

3rd
A.Snatch 1rm
45x5, 45x5, 75x5, 115x3, 140x1, 165xf, 165xf
165x1

185xf - http://www.youtube.com/watch?v=sI6oHzeLQZA
185xf - http://www.youtube.com/watch?v=WPojIRMb0yU
185xf - http://www.youtube.com/watch?v=b1mOje-RB6k
185xf - http://www.youtube.com/watch?v=Di524kPVC84
185xf - http://www.youtube.com/watch?v=5PqOfr0-vSA
*was afraid to go under the bar!

B.OHS 1rm
185x1 - http://www.youtube.com/watch?v=qedEfs6ggrM
225x1 - http://www.youtube.com/watch?v=FBDuzb7GHPM
250xf *lost control at the top position

+
For time:
9 MU
100m sled push @ 165# added
7 MU
100m sled push
5 MU
100m sled push
10:03
The sled push was the goat in this wod... i had a very hard time digging deep to continue the motion of the sled. Not enough sleep the night before!

1st
Squat Snatch
45x5, 70x(3+x+1)
70x(3+f+1) - http://www.youtube.com/watch?v=7HWKikOF6Lk
105x5 - http://www.youtube.com/watch?v=5CHeVn_eyNU
125(2+f+1) - http://www.youtube.com/watch?v=5Heuhy2zklg
140x3 - http://www.youtube.com/watch?v=zTD7sADdlP0
140x3 - http://www.youtube.com/watch?v=a-jk-BfDXnk
140x3 - http://www.youtube.com/watch?v=ZidnskhyEaM
140x3 - http://www.youtube.com/watch?v=t3UefsW6Qr0
140x3

Clean & Jerk
140x3 - http://www.youtube.com/watch?v=YgnMn2ubQxo
165x3 - http://www.youtube.com/watch?v=qDffIMgoQiA
190xi* - http://www.youtube.com/watch?v=5Weso8nIZVE
190xi* - http://www.youtube.com/watch?v=1JdeQNxdf5g
190xi* - http://www.youtube.com/watch?v=_8XXHHGU7bM
190xi* - http://www.youtube.com/watch?v=mq00j0FYMTQ
190xi*

i* - 1cl, 2 fs/ 1cj

Front Squat
190x4 - http://www.youtube.com/watch?v=FKJ_GHT_g9E
215x3 - http://www.youtube.com/watch?v=Y4DrU5vMJmo
225x4 - http://www.youtube.com/watch?v=mr-1HC4GUyY
225x4 - http://www.youtube.com/watch?v=fDuLnrDlr1k
225x4 - http://www.youtube.com/watch?v=aaS7d1_ZKcc
225x4, 225x4

31 st
A.Press; x 5,5,5,5; rest 3 mins
45x10, 95x5
135x5

130x5 - http://www.youtube.com/watch?v=ibmZx_PwQiI
135x5
135x(4+f) - http://www.youtube.com/watch?v=wmAdR59044g
+
30,20,10 For time:
push-ups
K2E
GH ext.
6:18