Wed. Feb 2, 2011

Today's post is over at the new spot (, click here to head over!

New Big Dawg Blog Location

We are excited to announce the new OPT site!  This is where we will be hosting the Big Dawg Blog starting tomorrow, February 2, 2011.  Nothing has changed except the location and look - it will still be open to everyone and where you will continue to post your comments/results.

Click here to go there now!

feb 1, 2011

Tell your heart that the fear of suffering is worse than the suffering itself.
And no heart has ever suffered when it goes in search of its dream.

part 1:
Build to a tough single in the Snatch quickly - NOT a 1RM
5 rds for time:
10 hang squat snatch below knee - 75#/45#
10 box jumps - 24"
10 wall balls - 20#/14# to 10 ft
15 double unders

rest 6+ hours

part 2:
Airdyne 10 min @ Z1
[5 sets: 20 double unders, rest 20 sec, 5 wall walks, rest 20 sec]
Airdyne 10 min @ Z1

post loads for Snatch in # along with BWT in #; as well as time for circuit and notes on PM recovery session to comments

sun, jan 30, 2011


10 min Z1 warm up run
5 sets:
Run 3 min @ 85% effort
Run 2 min @ 50% effort
10 min Z1 cool down run

rest 6+ hours

A. Snatch Balance - 3 x 3 @ 80%; rest 2 min
(work on depth and sticking the bottom tight; choose a weight without riding weight down)
B. Snatch Grip Push Press - 5 x 5 - low effort; rest 90 sec
(work on catch and correct scapular position; use hips to move weight)
C. 50 E-ROM HSPU not for time
(each rep should be challenging)
D. 6 sets of 20 GHD Back Extensions; rest 1 min
(work on using your ass)

post differences in HR per change in %'s in run and loads and notes to comments
monday off, double on tuesday, single on wednesday, double on thursday, friday off, saturday tester, sunday double training

sat, jan 29, 2011


3 rounds for time:
25 KBS 2pd/1.5 pd
25 chin ups

post time to comments
(also post BWT and height)

fri, jan 28, 2011

a good learning about creating change - go to 2:15 and listen to experiment in Conneticut (of course - its so nice there why not)

anyhow, how do you want to create change - do you tell someone through fear how bad poor eating, abuse of exercise or smoking and how it will kill you in one way or another - or can we educate another way

we're designing an OPT panel of tests that can collaborate information that is easily understood and clearly presented to the client that over time will tackle this - the missing link though we might do a little better - educate those on what the hell it means and how we can use it as a reflection and learn from it

thurs, jan 27, 2011

most times the green is a forgotten piece


A. DL - 65% 1RM; 10 sets of 2 @ 11X1; rest 60 sec
(focus on speed off ground)
B. Hang Power Snatch - 5 x 5; rest 90 sec
(incomplete rest = focus on speed through middle and patience on 2nd pull)
C. Continuous Power Snatch - 10 reps x 3 sets; rest 1 min
(pick a weight that feels fast and perform touch and go reps - come to FULL EXTENSION)
D. Running Clock Burpees
(chest to deck; arms completely straight overhead with body at top)

post loads and notes on lifts and total min and reps to comments

- welcome back Matt
- Unit - I've used the 5 min airdyne as 1st in warm up for a while - it has helped with the 300
- second Lisa's comments - GREAT to see the females doin' it right!
- Steve, sometimes realizations made alone are just as impt as with a crew right?
- Dunkin - send me your results - I've compiled close to 50 now on male fitness enthusiasts and would like more data, thanks...more to come on the girls test over time on the new site
- seems like a good flow for everyone thus far these past 2 weeks, lets keep it rollin'!

wed, jan 26, 2011


A1. Close Grip Bench Press - 5,3,2,5,3,2; rest 3 min
A2. CTB Chin Ups - 20 unbroken x 6; rest 3 min

21,18,15,12,9,6,3 rep rounds for time:
KBS 2pd/1.5 pd unbroken
GHD Sit Ups unbroken
Double Unders unbroken

post loads, notes and time for PM circuit to comments

Happy B-Day Wayne!

tues, jan 25, 2011

thinking about why you're doing what you're doing is a good thing


A. Squat Clean - 3,3,3,3,3; rest 3 min
(only last 2 sets of 3 are challenging - work on tight out of bottom)
5 sets:
7 heavy front squat
rest 0 sec
10 burpees AFAP
rest 0 sec
Row 150 m @ 100%
walk rest 5 min actively

post loads and times/set to comments as well as loads used for FS
double wed, single thurs - training
test on saturday
double training on sunday

sun, jan 23, 2011


10-15 min Z1 warm up run
8 sets:
30 sec hill run @ 95%
walk rest 3:30 down actively
10 min Z1 run cool down

rest 6+ hours

3 muscle ups; rest as needed x 12
100 TGU - 1pd/.5pd - not for time
240 sec front leaning rest on rings

post HR @ top of each set of run repeat to comments