WORKOUT OF THE DAY

7-1-2013

7-1-2013

July 1, 2013 | by cpiazza | Leave a comment

WEIGHTLIFTING

This is a 6-week preparatory cycle that emphasizes back squat improvement and tests a max back squat on week 6.
Back Squat – 70% x 3 x 5
Snatch Pull – 85% (of snatch) x 3 x 2, 90% x 3 x 2
Halting Snatch Deadlift (upper thigh) – 75% (of snatch) x 3 x 3
SLDL – 3×5

STRENGTH

Back Squat, 10-10-20 (40%, 50%, 60%)

CONDITIONING

AMRAP in 8 min:
3 SDHP 75/55
3 Bar facing burpees
6 SDHP
6 Bar facing burpees
(etc… increase by 3 per round)

6-29-13

6-29-13

June 29, 2013 | by cpiazza | Leave a comment

WEIGHTLIFTING (7 am)

Snatch, 1 Rep Max
Clean & Jerk, 1 Rep Max
Front or Back Squat, 1 Rep Max

WOD (8 am)

Thruster practice/skill work

50-40-30-20-10
Wall-balls, 20/14
Abmat sit-ups

6-28-13

6-28-13

June 28, 2013 | by cpiazza | Leave a comment

WEIGHTLIFTING

REST DAY or perform tomorrow’s lifts

STRENGTH

Deadlift, 1 rep max

CONDITIONING

21-15-9 reps for time of:
Deadlift, 225/145
Box Jump, 24/20

6-27-13

June 27, 2013 | by cpiazza | Leave a comment

WEIGHTLIFTING

Snatch – 30-50% x 1 x 3-5
Clean & Jerk – 30-50% x 1 x 3-5

CONDITIONING

REST DAY
MAKE-UP DAY
MOBILITY WORK
WORK ON YOUR GOAT

6-26-13

June 26, 2013 | by cpiazza | Leave a comment

WEIGHTLIFTING

Snatch – 60% x 1, 70% x 1, 50% x 1 x 3
Clean & jerk – 60% x 1, 70% x 1, 50% x 1 x 3

CONDITIONING

Complete for time:
Run 800 meters
50 Burpees
Row 1K
50 Burpees
Run 800 meters

 

FOUND A GREAT READ ON CARB BACK-LOADING FROM OPT’s BLOG…

 

Carb Back-loading: What’s the Deal?

There’s been a fair amount of attention drawn to the term “carb back-loading” recently; I get a lot of questions about it, the marketing behind it seems almost too good to be true, and it’s pitched as the answer to getting lean and jacked.  But what’s the science?  Is it legit?
Greater weight loss and hormonal changes after 6 months diet with carbohydrates eaten mostly at dinner.
Source
The Robert H. Smith Faculty of Agriculture, Food and Environment, Institute of Biochemistry and Food Science, The Hebrew University of Jerusalem, Rehovot, Israel.
Abstract
This study was designed to investigate the effect of a low-calorie diet with carbohydrates eaten mostly at dinner on anthropometric, hunger/satiety, biochemical, and inflammatory parameters. Hormonal secretions were also evaluated. Seventy-eight police officers (BMI >30) were randomly assigned to experimental (carbohydrates eaten mostly at dinner) or control weight loss diets for 6 months. On day 0, 7, 90, and 180 blood samples and hunger scores were collected every 4 h from 0800 to 2000 hours. Anthropometric measurements were collected throughout the study. Greater weight loss, abdominal circumference, and body fat mass reductions were observed in the experimental diet in comparison to controls. Hunger scores were lower and greater improvements in fasting glucose, average daily insulin concentrations, and homeostasis model assessment for insulin resistance (HOMA(IR)), T-cholesterol, low-density lipoprotein (LDL) cholesterol, high-density lipoprotein (HDL) cholesterol, C-reactive protein (CRP), tumor necrosis factor-α (TNF-α), and interleukin-6 (IL-6) levels were observed in comparison to controls. The experimental diet modified daily leptin and adiponectin concentrations compared to those observed at baseline and to a control diet. A simple dietary manipulation of carbohydrate distribution appears to have additional benefits when compared to a conventional weight loss diet in individuals suffering from obesity. It might also be beneficial for individuals suffering from insulin resistance and the metabolic syndrome. Further research is required to confirm and clarify the mechanisms by which this relatively simple diet approach enhances satiety, leads to better anthropometric outcomes, and achieves improved metabolic response, compared to a more conventional dietary approach.
In the simplest terms, “Carb Back-loading” is eating protein + fat in the AM and early PM, and then “loading” your carbohydrates at night.   As athletes, we all know the importance of replenishing glycogen in the PWO period.  But how does carb back-loading work for the average population, and can it work for hard-charging athletes?  Here’s some point form thoughts:
  • Pro + Fat increases thermic effect of food, satiety, and lipolysis through cortisol release.
  • Carbohydrates, timed at night AFTER this effect, attenuate cortisol, increase serotonin, and preserve hormonal health.
  • Over-consumption is less, due to 1) depleted glycogen from the day, and 2) higher pro earlier reducing hunger
  • Inflammation markers like CRP, IL6, and TNFa were likely lower due to lower overall glucose intake.
Athletes:
  • Can this work?  Maybe.  Training glycogen depleted has shown to improve use of fatty acids as fuel.  BUT, purposeful abstinence of carbs PWO can increase cortisol output, and lead to quicker over-reaching/over-training.  It’s a fine line to walk.
Caveat:
  • Food quality is STILL of the absolute utmost importance.  “Carb-Backloading” is not an Rx to crush pizza and doughnuts, as promoted by certain individuals.  Here at OPT we, understand the importance of nutrition beyond Pro/Fat/Carbs, especially in relation to performance.
In the end, carbohydrate partitioning (a term more accurate, and one coined a long time prior to any “back-loading”) can be a valuable tool for the sedentary, the novice athlete, and the experienced athlete—it just needs to be applied in the right manner.
Mike Kesthely
6-25-13

6-25-13

June 25, 2013 | by cpiazza | Leave a comment

WEIGHTLIFTING

Snatch – 60% x 1, 65% x 1, 70% x 1, 60% x 1 x 3
Power Clean & Jerk – 60% x 1, 65% x 1, 70% x 1, 60% x 1 x 3

STRENGTH

Split Press, 3-3-3-3-3

CONDITIONING

5 rounds for max reps
50 Double Unders
AMRAP of unbroken pull ups
AMRAP of unbroken push-ups
Rest 1 min between rounds

6-24-13

6-24-13

June 24, 2013 | by cpiazza | Leave a comment

“OREO SNATCHERS”

WEIGHTLIFTING

Snatch – 60% x 1, 70% x 1, 75% x 1, 80% x 1, 85% x 1
Clean & jerk – 60% x 1, 70% x 1, 75% x 1, 80% x 1, 85% x 1
Front squat – 85% x 2

This is a taper week and the workload will be minimal. Resist the urge to throw in more other than some light ab and back work. We go for max snatch and clean & jerk on Saturday.

STRENGTH

Overhead Squat, 1 rep every 30 secs for 5 mins

Back Squat, 5-3-1+

CONDITIONING

5 Rounds for total time:
10 Deadlifts, 185/125
Sprint 200 meters
Rest 1 min

6-22-13

6-22-13

June 22, 2013 | by cpiazza | Leave a comment

WEIGHTLIFTING (7 am)

Snatch – 90-95% x 1
Clean & Jerk – 90-95% x 1
Front Squat – 90% x 2

WOD (8 am)

Complete 5 rounds for time

40 Double Unders
20 Sit ups
10 Thrusters, 95/65

6-21-13

6-21-13

June 21, 2013 | by cpiazza | Leave a comment

WEIGHTLIFTING

REST DAY OR Perform Tomorrow’s Lifts

STRENGTH

Clean & Jerk, Heavy Single

CONDITIONING

Complete for time
10-9-8-7-6-5-4-3-2-1 reps of:

Power Clean, 135/95
Handstand Push ups

6-20-13

June 20, 2013 | by cpiazza | Leave a comment

WEIGHTLIFTING

Snatch – 85% x 1 x 3
Clean & Jerk – 85% x 1 x 3
Hang clean high-pull – 75% x 2 x 3

CONDITIONING

REST DAY

Get Started Today!