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OPT Big Dawg Blog 5 Week FREE Regional training guide is now available! 

Congrats to all those who qualifed for regionals. Blog followers can now download a 5 week FREE regional training program. Individuals should follow the blog until 5 weeks out from the competition date, then move to the template below.
 
 

 
 

Oct 11, 2013

26 comments

10/11/2013     

 

Exclusive Coaching Client, Jeremy Torres - 1st muscle-up
 
 
function
 
Row 1k @85%
rest 3 min
x3
 
Notes:
 - compare to June 26th scores
- work on same times/set
 
 
being
 
A. Push press Waveload: 10, 3, 8, 2, 6, 1; rest 3 min
B. Muscle ups; 3-4 unbroken reps on the min for 15 min
+
10 rounds for time:
10 toes to bar
10 hand release push ups
 
Notes:
- compare to may 25
- ensure waves are correct in load choice, no tempo
- record time for circuit and limitation on movements/fatigue/etc...
 
 
will
 
AM
Row 6K @ Z1
 
PM
A. CJ - 2 every 90 sec - moderate - 10 sets
B. Jerk Balance - 5 sets of 2 - 1 min rest
C. KBS heavy x 21; rest 1 min x 3
D. FLR on rings - accumulate 6 min
 
Notes:
- easy peasy in AM, fasted preferred
- cook it if there for CJ, otherwise, solid force work
- get chest out and broad for jerk balance
 
 
she
 
5 sets:
10 db walking lunges
rest 10 sec
amrap pull ups kipping
rest 10 sec
10 tough thrusters unbroken
rest walk 3 min b/t sets
+
AMRAP in 12 min:
3 wall walks
R side suitcase DB carry - 55# - 25 m
3 wall walks
L side suitcase DB carry - 55# - 25 m
50 DU's
 
Notes:
- add weigh per set to lunges and thrusters
- record pull up scores
- remain tall in good posture for DB carries

Oct 10, 2013

7 comments

10/10/2013     

 

Marcus Filly, Exclusive Coaching Client, 3rd place finish at the Granite Games

 

Katelyn Haynes, 1st place finish

 

 

REST DAY

Oct 9, 2013

23 comments

10/09/2013     

OPTathlon 5.0 Results

Men's

Women's


SP Unplugged
 
I just spent the last 24 hours in Sedona with a dear friend who knows me well--she gets me on a deep level and we really resonate with one another. We took some time away from it all after a very busy week to unplug and reflect. We talked about our goals, our visions for the future, our plans and our fears.  We have the kind of relationship where we can share our deepest thoughts and provide each other with honest feedback without judgment or attachment to outcomes.  I am lucky to have such a connection in my life.  In just 24-hours away from it all, we managed to get a lot of clarity on some personal goals and I was reminded of how important it is to unplug and give yourself that space to reflect. I was also reminded how important it is to surround yourself with like-minded people who can offer you feedback and help you get clear. 
 
Collaboration in your journey is key. Who are you surrounding yourself and connecting with?
 
1-403-971-1119
 
 
function
 
A. db bench press @ 5011; 8-12 x 3; rest 1 min
B. db back ext's @ 4022; 12,10,8,6; rest 1 min
C. straight arm pronated pull ups @ 2112; amrap x 4; rest 1 min
D. amrap DU's in 30 sec; rest 30 sec x 8
 
Notes:
- elbows deep and at 45 deg angle for bench press
- use ass, not low back for ext's, db under chin 
- no arm bend on pull ups, pull up with scapula as far as you can go, hold 2 sec at top
 
 
being
 
A. jerk balance - 5 sets of 3; rest 1 min - low load, high efficiency
B. push press - build to a max in 12 min - MAX 6 attempts
+
6 sets - change order per set @ 90% each set: rest 4 min btw sets
[25 WB's -20/14# to 10ft, 20 PP - 95/65#, 25 KBS - 1.5/1 pd, Row 400 m, 4 x 20 unbroken DU's]
 
Notes:
- perfect form on jerk balance
- go for it on PP
- record order, time, and RPE per set with changes
 
 
will
 
A. PC x 1/PJ x 3 - every 90 sec - build to a tough 3 in the PJ
B. PC x 1/HSC x 1/PP x 1/PJ x 1/SJ x 3 - rest 2 min - 5 sets - moderate
C. emom - 4 pHSPU - 5 min unbroken - 10" deficit
+
amrap in 10 min:
3 unbroken MU's
6 unbroken HSPU
+
amrap in 5 min @ 80%:
row 150 m
10 push ups
 
Notes:
- power jerk perfect form
- max 1 sec b/t reps for B complex
- use hips for C, less shoulders/triceps as possible
- go for it on 1st circuit, pace it on 2nd
 
 
she
 
A. PC x 1/FS x 4 - build to a tough 4 in FS in 10 min
B1. Push Press @ 11X1; 2-3 x 5; rest 30 sec
B2. Barbell Strict Press @ 12X2; 4-5 x 5; rest 30 sec
B3. TnG DL x 15 - rest 3 min x 5
C. FLR on rings accumulate 6 min
D. Run 100 m; walk rest 30 sec x 8 - slight faster per set
 
Notes:
- full depth at highest speed WITH control for A
- change weights/same barbell for B1/B2
- choose unbroken constant weight for B3

Oct 8, 2014

37 comments

10/08/2013     

 
Beets: Super Food or Super Hype?
 
Last week, I talked about acai berry; and while I didn't come right out and say it, it's pretty easy to see there's a lot of hype behind that particular "superfood".  This week, I want to continue on the same like of skeptical analysis, with beets under the microscope.
 
If we take a look at beets (beetroot, table beet, garden beet, red beet, etc) from a macronutrient point of view, it doesn't seem to offer much; 1 cup equates to 100kcal, 4g F/17g C/3g F. Looks preferentially like a PWO veggie carb source.  As a side note, beets are used to create table sugar, due to the high sucrose content.  Looking at the micronutrients, the profile seems ok, but nothing really stands out. (Potassium and folate seems to be the winners.)
 
Where beets DO shine lies in the nitrate, betanin (this is what can turn exit materials alarmingly red), isobetanin, and vulgaxanthin concentrations.  I'm going to concentrate on the first, as that's where the ergogenic effects for athletes comes from.
 
Beets are a food that have one of the highest naturally occurring concentrations of nitrate; this nitrate is added to a "pool", and utilized in the nitric oxide cycle.  Simply speaking, nitrates cause a reduction in the oxygen cost of exercise.  Is this a big deal?  Yes, this is a big deal.  And, it's been studied:
 
 
 
 
Consensus?  True superfood for any athlete...and so much carry over in health and longevity (beyond the scope of this post) that these should be in your diet every week!
 
And to leave you with homework---tell ME where you think the preservative sodium nitrate, and the concern over nitrates lies in relation to the above information...and is it valid???
 
Mike Kesthely
1-403-715-1073
 
 
function
 
5 rounds for time:
Run 400 m
30 walking lunges
 
Notes:
- warm up specifically for both
- record when you feel pacing gets smooth on runs per 400 m
 
 
being
 
3 sets @ 95%:
10 TnG DL AFAP - 40% 1RM
AD 20 sec MAX effort
rest walk 4-6 min
+
3 sets @ 95%:
10 heavy russian swing
Row 20 sec MAX effort
rest walk 4-6 min
+
10 PS - 30% 1RM TnG AFAP
Run 20 sec @ 95%
walk rest 4-6 min
 
Notes:
- speed and effort is goal in these sets
- extend rest times into late portions of 4-6 min as needed, record rest times
- ensure you open up hips and do specific prep prior to each of 3 sets
 
 
will
 
AM
AD 3 min @ Z1
+
AD 35 sec @ 90% aer
rest walk 25 sec x 30 straight sets
+
3 min walk cool down
 
PM
A. emom - 20 min - PC TnG x 2 - 80% 1RM
B. emom - 20 min - PS TnG x 2 - 76% 1RM
C. emom - 20 min - 2pd KBS x 6 + burpee x 6
 
Notes:
- same work per set in AM for AD working sets
- record rpm avg per set in AM
- record weight used for PC and PS skill work
- record time/set for C
 
 
she
 
for times:
Row 1K time trial
rest 15 min
Row 1K time trial
rest 15 min
Row 1K time trial
 
Notes:
- ensure you warm up with preloading the exact row pace you want
- work on breath control and perfect form from stroke 1 onward

Oct 7, 2013

30 comments

10/07/2013     

 

 
OPTathlon 5.0 Group Photo
 
 
OPTathlon 5.0 Winners:
 
Women
1st Amy Backel
2nd Shanna Duvall
3rd Ayo Anise
 
Men
1st Michael FitzGerald
2nd Danny Nichols
3rd Mike McGoldrick
 
 
function
 
5 sets:
10 DB strict press - parallel grip
10 DB bent over rows - tough
10 BJSD - 20-24"
10 sit ups
10 cals Rower
10 cals AD
rest walk 3 min b/t sets
 
Notes:
- add weight per set to db press and rows if you can
- low back arched, weight on heels, elbows high for row
- BJSD = box jump step down
- sit ups anchored, hands at temples
 
 
being
 
A. BS @ 3011; 10,10,10,10,10; rest 3 min
B1. Press @ 12X2; 4-5 x 3; rest 30 sec
B2. CTB chin ups - AMRAP (-2) x 3; rest 3 min
+
15,12,9 @ 100% x 2:
PC - 115/80#
Burpees
REST 8 min b/t sets
 
Notes:
- add weight per set for BS - slight jumps
- pause 2 sec on rack and 2 sec overhead for press
- go for it for both sets on circuit
 
 
will
 
AM
Swim 200 m IM warm up
+
free 25 m from wall @ 90% aer
rest 20 sec only head out of water x 25
+
200 m kick cash out
 
PM
A. Tall Clean - 3 sets of 3; rest 1 min
B. Clean off blocks - knee - build to a solid form MAX in MAX 5 attempts
C. HPC x 1/FS x 3 - build to a solid fast 3 reps for FS, no pauses
+
for time:
Row 800 m
rest 3 min
for time:
5 rope ascent - 15'
10 KB front rack walking lunges - 2pd/h
4 rope ascent - 15'
10 KB front rack walking lunges - 2pd/h
3 rope ascent - 15'
10 KB front rack walking lunges - 2pd/h
2 rope ascent - 15'
10 KB front rack walking lunges - 2pd/h
1 rope ascent - 15'
rest 3 min
for time:
Row 800 m
 
Notes:
- work on speed under bar for all clean work
- ensure front end and back end rows are same times but high AER
- grind and move for circuit
 
 
she
 
A. PS x 1/SN Bal x 3 - 5 sets solid form, moderate load, work on speed and low catch; low rest
B1. RDL @ 2011; 4-5 x 5; rest 30 sec
B2. CGBP @ 30X1; 3-4 x 5; rest 30 sec
B3. Wtd Dips @ 20X1; 2-3 x 5; rest 3 min
+
for time:
20 wall walks
50 m FW - 75#/h
40 T2B (in 5's)
50 m bear crawl
150 DU's
 
Notes:
- work on speed for Snatch work
- weight on heels, arched back and use straps as needed for RDL
- TRY to increase only in CGBP per set
- punch and move for circuit, keep moving and breathing

Oct 6, 2013

3 comments

10/06/2013     

lots of learning and dialog with a packed room of coaches 

Greg Everett took the trip to the Bash and spoke Saturday morning

 

 

OPTathlon 5.0 

 

 

 

Event 1:  Clean and Overhead in 10 min

 

Event 2:  Standing Triple Jump

 

Event 3:  Row Repeats (500 m row, rest 90 sec, 500 m row)

 

Event 4: Unknown Circuit for those at the event

 

If you are doing it remote do the following for time:

25 DU's

25 PS - 95#/65#

25 burpees

25 DU's

 

Event 5: Reverse Shot Put Toss - 16# men, 8# women

 

Event 6:  3000 m run

oct 5, 2013

22 comments

10/05/2013     

 

Shanna Duvall, Exclusive Coaching Client 
 
 
function
 
3K Running time trial
 
Notes:
- track preferred
- record 400 splits
- go for it
 
 
being
 
for best 1K time:
Row 500 m 
rest 90 sec in rower
Row 500 m
 
rest 30 min
 
for time @ 100%:
25 DU's
25 PS - 95#/65#
25 burpees
25 DU's
 
Notes:
- record 1K total time for 500 m splits - include BWT in score
- record time for last circuit
 
 
will
 
AM
AD 30 min @ Z1 easy pace flush/fasted
 
PM
for best 1K time:
Row 500 m 
rest 90 sec in rower
Row 500 m
 
rest 30 min
 
for time @ 100%:
25 DU's
25 PS - 95#/65#
25 burpees
25 DU's
 
Notes:
- record 1K total time for 500 m splits - include BWT in score
- record time for last circuit
 
 
she
 
for best 1K time:
Row 500 m 
rest 90 sec in rower
Row 500 m
 
rest 30 min
 
for time @ 100%:
25 DU's
25 PS - 65#
25 burpees
25 DU's
 
Notes:
- record 1K total time for 500 m splits - include BWT in score
- record time for last circuit
 
 
 
rest

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