Opex Assessment

OPEX ASSESSMENT

PRACTICAL!!!!!!!!!

Simone Smith

YOUTUBE LINK:

10 SSS

Mercedez Smith

DOB 7.2.2000

Ht 5’1”

Wt 100 lbs

Cheek 8.4

Chin 7

Tri 7.2

Subscap 10

Midaxilla 8.8

Iliac 8.4

Umbilical 11

Quad 18.4

Hamstring 22.8

Calf 9.8

Total Sum 111.8

mid Sum 38

Lower Sum 51

Alex Stracener

DoB 6.23.87

Ht 6’11”

Wt 170

Cheek 9.6

Chin 5.8

Pectoral 6.6

Tri 4.2

Subscap 13.2

Midaxilla 5.6

Iliac 7

Umbilical 8.6

Quad 9.4

Calf 5

Total sum 75

mid sum 34

lower sum 14.4

Nick Thomas

DOB 10.3.92

Ht 5’8”

Wt 185

Cheek 7

Chin 4.6

Pectoral 7

Tri 7.2

Subscap 13

Midaxilla 7.8

Iliac 11.2

Umbilical 13.2

Quad 6.4

Calf 6.2

Total sum 83.6

Mid score 45.2

Lower score 12.6

Marcello Maiuri

Dob 1.29.90

Ht 5’10”

Wt 165

Cheek 7

Chin 5.6

Pectoral 6.6

Tri 6

Subscap 12.4

Midaxilla 5.2

Iliac 5.4

Umbilical 12.4

Quad 13.2

Calf 6.2

Total Score 80

mid score 35.4

lower score 19.4

Corey Scharman

Dob 9.3.88

Ht 5’11”

Wt 188

Cheek 13.2

Chin 12.4

Pectoral 9.2

Tri 10.4

Subscap 16.4

Midaxilla 17.2

Iliac 16.6

Umbilical 13.6

Quad 12.2

Calf 10.8

Total Sum 132

mid Sum 63.8

Lower Sum 23

Ben Simms

DoB 4.5.82

Ht 5’11”

Wt 200

Cheek 6.6

Chin 7.8

Pectoral 3.6

Tri 5

Subscap 11.2

Midaxilla 13.2

Iliac 11.4

Umbilical 16.2

Quad

Calf 6.2

Total Sum 85.8

mid Sum 52

Lower Sum 10.8

Evan Parker

DoB 12.6.1992

Ht 6’2”

Wt 192

Cheek 8.8

Chin 8.2

Pectoral 13.4

Tri 8.4

Subscap 9.6

Midaxilla 8.6

Iliac 14.2

Umbilical 14.4

Quad 12.2

Calf 14.6

Total Sum 112.4

mid Sum 46.8

Lower Sum 26.8

Ryan Combe

DoB 12.27.81

Ht 5’10”

Wt 183

Cheek 8

Chin 6.2

Pectoral 8.4

Tri 8.4

Subscap 12.6

Midaxilla 9

Iliac 18

Umbilical 21.8

Quad 10.2

Calf 6.4

Total Sum 109

Mid Score 61.4

Lower score 16.6

Shawn Redd

Cheek 12.2

Chin 15

Pectoral 18.8

Tri 7.8

Subscap 14.4

Midaxilla 20.2

Iliac 25

Umbilical 29.2

Quad 10.2

Calf 9.8

Total sum 162.6

Mid sum 88.8

Lower sum 20

Dan Palmer

DoB 12.6.77

Ht 6’

Wt 210

Cheek 13.4

Chin 12.4

Pectoral 12.2

Tri 6.8

Subscap 17.4

Midaxilla 20.2

Iliac 24

Umbilical 27.8

Quad 10.6

Calf 9.6

Total sum 154.4

Mid sum 89.4

Lower sum 20.2

Work capacity

Alex Stracener Age 29

5.8.2016 (anaerobic-alactic)

Client performed 10 second and 30 second Assault bike sprints with 6 mins reset in btw. This test was selected because the bike was new to the gym. I also wanted more varied test because I already had a few running and rowing test

10 seconds : 8 calories

30 seconds: 21 calories

5.9.2016 (Anaerobic-lactic power)

client performed HILL sprints , 200m x 2, 400 m with 6 rest btw each attempt

this has been a long standing test given at the gym. Client is proficient at sprinting.

#1 200m 29

#2 200m 29

400 m 69

5.10.2016 (Anaerobic – lactic endurance)

Client performed 3 varying time frame tests, based on proficiency, and equipment available

Row 1k 3:24

50 burpees for time 3:12

5.11.2016 continued

3 RFT 15 thrusters(95), run 400m 7:26

(Aerobic)

Client had never run further than a 5k, I felt uppin the ante and running a 10 k would be a good test. Client ran a 5k and 10k, both on a flat path, one week apart. The AMRAP was kind of a “reward”, being a funish workout I knew the client would excel at

5.16.16

5K 21:00

5.17.2016

30 mins AMRAP

15 kbs (55), 400 m run, 30 DUs 9+ 12 kbs

5.23.16

10k 45:34

My thoughts

This client, in my opinion, falls in the intermediate phase of the fitness continuum. He is highly capable, consistent (last rep always looks as good as the first). Unfortunately he has a difficult with consistently training, d/t work and family obligations. I will continue to encourage client to improve his consistency, and encourage him to train for the Open. Having a goal often keeps him in the gym more regularly.

Client should work on long time frame aerobic work (over 45 mins). His current training in this domain is sporadic at best.

OPEX PROGRAM DESIGN PRACTICAL

Simone Smith

Profile A female volleyball

Week 1

Day 1

A1 10-15 leg extensions 1020 rest 2 mins x 4

A2 10-15 reverse leg curls 1020 rest 2 mins x4

B1 DB push Press 1010 rest 90 seconds x 4

B2 DB bent over rows 1010 rest 90 seconds x4

C Plank holds

30 on elbows

rest 15 seconds

left side

rest 15 seconds

right side

rest 90 secoms

D @95% effort

5 KBS (40)

5 fast burpees

5 Assault Bike cals

rest 6 mins

x 3

*during rest, stretch and ride bike with low intensity

Day 2

A1 Hip circle Slingshot

In a slight squat, perform

10 steps forward, 10 back, 10 left, 10 right, rest 90 secondsx4

A2 6-8/arm DB strict shoulder press rest 90 seconds x 4

B1 6-8/ leg single leg dead lift rest 90 second x 3

B2 8-10 supine ring pull-ups rest 30 seconds x 3

C For 8 mins

Row 30 seconds @90%

Row 30 seconds @50%

Rest 5 mins

30 second sled pull (25 lb) @90% effort

30 seconds walk, no wt

Day 3

A Deadlift Technique work (10 mins)

B1 3-6 push-ups (go to knees if needed) rest 60 seconds x 4

B2 calf raises 15-20 rest 90 seconds x4

C 6-8 banded pull-ups

60 second wall sit rest 2 mins x 4

D 15 Box step-overs (20)

30 mnt climbers

rest 60 seconds

rest 3 mins

10 clean high pulls (35)

10 burpee bar hops

rest 60 seconds

Day 4

5 burpees

10 walking lungers

40 single unders

rest 3 mins

X 3

rest 5 mins

8-10/leg pistols (assisted if needed)

15 slamballs (30)

rest 3 mins

rest 5 mins

Row 10 mins @ z1 pace

Week 2

Day 1

A1 6-8/leg single leg extension 1020 rest 2 mins x4

A2 6-8/leg single reverse curl 1020 rest 2 mins x 4

B 15 wall balls (14)

8-10 bent over row (35)

10 air squats

rest 6 mins

*during rest periods stretch, use pvc pipe to work over head mobility

15 mon running clock

C1 for 5 mins, hydrate, stretch, rest

C2 7 min running clock, 1 min of sit ups, 1 min rest

C3 3 mins, prepare for D

D 20 high skips across gym

15 kb high pulls (40)

5 fast burpees

rest 6 mins

x 5

*during rest periods practice wall walk or hand stands

Day 2

X4 @ 85%

Min 1 amrap kbs (35)

Min 2 amrap box jumps/step-ups (20”)

Min 3 amreap mnt climbers

Rest 10 mins

*during rest brisk walk during breaks, slowing down last 2 mins

X 4 @n 85%

Row 800m

Rest 10 mins

*during rest wrist and ankle mobility

Day 3

A1 Build to a Deadlift 7 rep max in 10 mins, rest 2 mins

A2 -10 lbs, rest 2 mins, x 2

B1 6-10 Pistol squats rest 60 seconds x 5

B2 6-10 banded pull-ups rest 2 mins x 5

C @ 85% effort

Row 250

8 push press (35)

rest 60 seconds

Rest 5 mins

30 seconds single unders

30 seconds burpees

30 seconds wall balls

rest 90 seconds

Day 4

A1 10-15 Goblet squats rest 90 seconds x5

A2 6-8 push-ups (knees, if needed) rest 2 mins x5

B1 10 back extensions on GHD 3010 rest 90 seconds x3

B2 8-12 box dips 1010 rest 90 second x 3

C @90%

20 seconds kbs (35)

20 seconds mnt climbers

20 box jumps/ step overs (20)

rest 7 mins

X 3

*during rest lateral shuffles, 1 min on 1 min off

Week 3

Day 1

A1 Build to a 7 RM Push Press 1010 in 10 mins, rest 2 mins

A2 -5 lbs x 2 rest 2 mins btw sets

B1 5 back squat w/ bar (depth as allowed by pain)

B2 8-12 banded pull-ups

C 2 min cal row

2 min rest

Day 2

A1 8-10 Slingshot air squat 2010 rest 90 seconds x 4

A2 8-10 bent over row (45) 1010 rest 2 mins x 4

B1 power clean work (10 mins)

B2 4-6 clean pulls (55) rest 2 mins x 4

C 20 sec Assault Bike cals

20 sec max push press (35)

rest 6 mins

x 3

*during rest period, and empty bar, work on power pos. clean pull

Day 3

DA1 Build to a Deadlift 7 rep max in 10 mins, rest 2 mins heavier than last week

A2 -10 lbs, rest 2 mins, x 2

B 10 OH walking lunges (10)

5 broad jumps

rest 90 seconds

C @85 %

3 min amrap

15 wall balls (14)

15 box jumps (20”)

rest 12 mins

3 min amrap

10 goblet squats (40)

30 SUs

Day 4

3 min Amrap @80%

Min 1 push ups

Min 2 Kbs (35)

Min 3 m. row

Rest 2 mins

X 3

Rest 10 mins

*during long rest practice ring dips

3 min Amrap

Min 1 burpees

Min 2 wall balls

Min 3 50 m. prowler push laps (25)

Rest 2 mins

-This injury is caused by repetitive jumping, running, overuse and stress in the patellar tendon.

-Most common in basketball and volleyball players, high and long jumpers. Also more common with male population.

-The quad is connected to the inferior pole of the patella by the common quad tendon through the patella. The patellar ligament then connects to the bottom of the patella to the tibial tuberosity. The force generated from the quad acts through the patella as a pulley, causing the knee to extend.

The tendinitis is caused by overuse and stress, resulting in tiny tears. As the tears multiply, they cause pain from inflammation and weakening of the tendon at the bottom of the kneecap

_the assessment would be changed by eliminating and lower body movements that are hindered by pain, namely the relative squat

-As mentioned above all movements will be dictated by pain. Single leg exercises are highly encouraged, as well as strengthening og the quads, calves and posterior chain. I left all heavy sqatting out of the program. From the info given, I decided she had been going to PT for the ipast three month, providing some structural base. Anyways, that is why I included some jumping exercises, given they are important to her sport. I left out all running, since other cyclical activity is available, and running can be added further down the line.

-This sport requires explosive power, speed, agility, jumping power, and upper body strength. I kept the reps high and wts low, given the data provided. I believe training the anaerobic lactic power, jumping power (as permitted by clients recovery) and over all strength will serve this girl well, with touches to improve overall fitness, of course

Profile B male deadlift

Week 1

Day 1

A1 Build to a 10 rep max Deadlift 2010 rest 5-7 mins

A2 @95%, rest 2 mins @90%

B1 Push press build to a 7 rep max 1020 rest 5-7 mins

B2 @95%, rest 2 mins, @90%

C 6-8/leg Front rack back stepping lunges 1010 rest 3 mins

D 30 Russian plate twists 1x1x

20 supine OH plate &knee extensions 1010

rest 60 seconds

Day 2

A 5 Rdls@ 75% of clean 3010, rest 2 mins x 5

B1 Build to a 7 RM bench press 2010 rest 5-7 mins

B2 @95%, rest 2 mins, @ 90%

C1 Build to a 5 RM back squat 1010 rest 5-7 mins

C2 @95%, rest 2 mins, @90%

D 8-10 strict t2b 1010 rest 30 seconds

45-60 second plank hold rest 90 seconds

x 4

Day 3

A Deadlift 10 reps 2010 @ 90% of 10 RM x 2, rest 3 mins

B Snatch 4@60%, 3@65%, 3@70%, rest 3 mins btw sets

C C&J 4@60%, 3@65%, 3@70%rest 3 mins btw sets

D 5 Front squats 2010 @75% of 1RM, rest 2 mins x 5

E 10 wt’d Back ext 30x0, rest 2 mins x 3

Week 2

Day 1

A1 Deadlift 10 RM 2010, heavier than last week rest 5-7 mins

A2 @95%, rest 2 mins @90%

B1 Push Press 7 RM, heavier than last week rest 5-7 mins

B2 @95%, rest 2 mins @90%

C1 10-14 OH walking lunges 1010 (45) rest 90 seconds x4

C2 8-12 strict dips 1010 rest 90 seconds x4

D1 4-6 evil wheelies 2010 rest 60 seconds x3

D2 10 supermans 1010 rest 90 seconds x3

Day 2

A 5 Rdls@ 77% of clean 3010, rest 2 mins x 5

B1 Bench Press 7 RM 2010, heavier than last week rest 5-7 mins

B2 @95%, rest 2 mins @90%

C1 back squat 5 RM 2010, heavier than last week rest 5-7 mins

C2 @95%, rest 2 mins @90%

D 20 Turkish get ups 4041, alternate

Day 3

A Deadlift 10 reps 2010 @ 90% of 10 RM x 2, rest 3 mins

B Snatch 4@65%, 3@70%, 3@75%

C C&J 4@65%, 3@70%, 3@75%

D 5 Front squats 2010 @77% of 1RM, rest 2 mins x 5

E 25 GHD situps 10x0

Week 3

Day 1

A1 Build to a 10 rep max Deadlift 2010 rest 5-7 mins

A2 @95%, rest 2 mins @90%

B1 Push press build to a 7 rep max 1020 rest 5-7 mins

B2 @95%, rest 2 mins, @90%

C1 Wt’d RFESS 8-10 per leg 1010, build each set rest 2 mins x4

C2 8-12 Pushups w wt’d vest 1010 rest 2 mins, x4 (4th set max effort)

D1 8 PVC Pipe good mornings 3010 x 3 no rest

D2 30-45 second L-Sit, rest 2 mins x 3

Day 2

A 5 Rdls@ 79% of clean 3010, rest 2 mins x 5

B1 back squat 5 RM 2010, heavier than last week rest 5-7 mins

B2 @95%, rest 2 mins @90%

C1 Bench Press 7 RM, heavier than last week rest 5-7 mins

C2 @95%, rest 2 mins @90%

D 20 Plank extension taps 1010

10 V-ups

X 4

No rest

Day 3

A Deadlift 10 reps 2010 @ 90% of 10 RM x 2, rest 3 mins

B Snatch 3@70%, 2@75%, 2@80%

C C&J 3@70%, 2@75%, 2@80%

D5 Front squats 2010 @79% of 1RM, rest 2 mins x 5

E 30 standing plate twists (25) 1010 rest 30 seconds

20 steering wheels (25) x0x0 rest 30 seconds

Week 4

Day 1

A1 Build to a 5 rep max Deadlift 2010 rest 5-7 mins

A1 @95%, rest 2 mins @90%

B1 Push press build to a 3 rep max 1020 rest 5-7 mins

B2 @95%, rest 2 mins, @90%

C1 8 Front rack walking lunges 1010 (70% of FS) rest 2 mins, x3

C2 5 bent over row @ 60% of todays deadlift 1010 rest 2 mins x 3

Day 2

A1 RDL 3 RM, 3010 rest 5-7 mins

A2 @90% rest 2 mins x 2

B1 Build to a back squat 3 RM 2010, rest 5-7 mins

B2 @95%, rest 2 mins @90%

C1 Bench Press 2010 3 RM, rest 5-7 mins

C2 @95%, rest 2 mins @90%

D 10 Wall ball twists seated (20) 1010

10 wall ball overhead crunches (20) 1010

rest 60 seconds

x 4

Day 3

A Deadlift 5 reps 2010 @ 90% of 10 RM x 2, rest 3 mins btw sets

B1 Build to a 5 RM Front squat 2010 rest 5-7 mins

B2 @95%, rest 2 mins, @90%

C Snatch 2@70%, 2@75%, 2@80 rest 3 mins btw sets

D C&J 2@70%, 2@75%, 2@80 rest 3 mins btw sets

E1 6-10 pull-ups 1010, rest 60 seconds x3

E2 20 ab-mat sit-ups 10x0 rest 60 seconds x3

-these 2 numbers obviously mean there is an discrepancy btw his double leg strength and his bending strength. This requires greater attention to dead lifting, followed by squatting and lunging

-With the attention on deadlifts, this program will continue with 3 weeks @ 5’s, then 3 weeks @ 3’s, then a de-load leading to a 1 RM re-test

Profile #3 progressive

Week 1 (baseline/tester week)

#1 100% effort

Row 1K for time

#2 100% effort

3 RFT

15 burpees

15 wallballs (14)

15 box jumps (20)

run 200m

#3 100% effort

12 min row

Perform 3 burpees every 250 m.

Score is m. rowed

Week #2

#1 @90-95%

200 m sprints

x 3

4.5 mins

rest 10 mins

30 second rower sprints

rest 4.5 mins

#2 @85-90%

A 5 fast burpees + 10 kbs (55)

Rest 6 mins

B 8 hand release pushups + 15 goblet squats (55)

Rest 6 mins

C 10 supine ring pull ups + 10 KB high pulls (55)

Rest 6 mins

D 5 fast Burpees + 10 kbs (55)

Rest 15 mins

Row 200 m

Rest 6 mins

7 banded pullups

7 back squat (115)

50 m sprint

rest 10 mins

Rest 20 mins

10 ring dips (banded, if needed to complete reps)

8 bent over rows (85)

row 100 m.

rest 10 mins

*during all rests, practice power position snatch with pvc

Week 2

3 min EMOM @85-90%

complete amrap

Min 1 box jumps (20)

Min 2 Clean high pulls (65)

Min 3 DUs

Rest 12 mins

30 min break (fuel)

@85-90%

row 3 mins for cals

rest 12 mins

x 2

during rest periods practice handstand walks

10 cal row

20 uunbroken kbs (40)

rest 9 mins

rest 15 mins (fuel)

12 kb snatches (40) alternate

50 DUs

rest 9 mins

*during rest periods work on shoulder mobility

Week 3

#1 85-90%

10 banded pull ups

15 wall balls (14)

run 400m

rest 12 mins

rest 25 mins (roll out legs, slow and easy pace on bike last 5-7 mins)

200 m sled push (45) 100m out, 100 m back

rest 12 mins

#2 85-90%

10 push press form ground (55)

10 brurpee bar hops

20 cals on assault bike

rest 14 mins

rest 30-45 mins (fuel)

10 power cleans (55)

10 supine ring pull ups

row 500 m.

rest 14 mins

*during rest period work on ankle and hip mobility

Week 3

#1 @85%

5 deadlift (155)

10 burpee bar hops

5 deadlift (155)

x3 rest 12 mins

6 clusters (75)

12 supine ring pullups

50 m sprint

rest 12 mins

*during rest handstand push up practice

rest 15 mins (fuel)

800 m hill sprints

rest 12 mins

*walk during rest

#2@85%

15 Assault bike cals

15 push press from rack (65)

15 slam balls (20)

15 burpee box jump overs (20)

rest 15 mins

Rest 20 mins (fuel, walk)

For 3 mins…

Row 500m

Kbs (55) until time runs out

Kbs is score

Rest 15 mins

*during rest work on front rack position with pvc (lat, wrist mobility)

#3 @85%

10 tire jumps

10 tire flips

run 200 m.

rest 16 mins

@85%

Run 4 mins

Walk 16 mins

Run 4 mins

Log distance ran

Week 4

#1 @85%

6 front squat (105)

30 DUs

rest 6 mins

6 back squat (125)

rest 6 mins

6 front squat (105

30 DUs

rest 6 mins

6 back squat (125)

rest 6 mins

6 front squat (105)

30 DUs

Rest 15 mins (fuel, stretch, load weights)

5 push press (75)

10 box jumps (24)

rest 6 mins

5 bent over row (95)

10 box jumps (24)

rest 6 mins

5 push press (75)

10 box jumps (24)

rest 6 mins

5 bent over row (95)

10 box jumps (24)

rest 6 mins

5 push press (75)

10 box jumps (24)

*during rests change weights

15 cal row

7 kbs (55)

rest 10 mins

rest 20 mins (fuel, prepare legs for sled push)

10 banded pullups

100 m sled push (45)

rest 10 mins

*during rest practice hollow and rock positions

#3 @85%

12 kb cleans (35)

12 box jumpovers (24)

run 400 m.

rest 12 mins

rest 30 mins (fuel)

3 mins Assault bike for cals

rest 12 mins

*during rest slow pace on bike

Week 5

#1@85%

400 m. hill sprints

rest 9 mins

x 5

rest 15 mins (fuel, strectch)

30 seconds sumo clean hugh pulls (65)

30 seconds push press (65)

30 seconds fast burpees

rest 9 mins

*during rest walk

#2 @85@

row 600 m.

rest 12 mins

rest 25 mins (kipping practice)

15 OH squats (from rack) (55)

run 400 m

rest 12 mins

*during rest perform 2 walk walks every 3 mins

#3 85%

15 jumping pull-ups

25 wallballs

20 ball slams

10 burpee box jumps (24)

rest 14 mins

Run ½ mile

Walk 14 mins

*during rests practice tall cleans with pvc

Life Coaching Practical

Simone Smith

A.consults

A. Brittnie

B. The client entered the gym, and looked around for a solid 30 seconds, before approaching me. This her first time at the gym, and she said she was taking it all in. Her husband has been a member for quite some time. I briefly met this client the week before, so we greeted each other with no need for introduction. Client continued to gaze around the room in an almost awe-like fashion. Once the actual consult began client dove in, explain her desired goal, time constraints, and previous exercise experiences.

i. Client looked around the room quite frequently. (office was not available at the time). Client was very open about her lack of functional fitness experience (client was a previous yoga enthusiast). Client frequently checked the time on her phone and when standing, fidgeted from foot to foot.

ii. asked client if the thought of weightlifting, and possibly around men, intimidated her and she said yes. I did not ask about the repeated time checking (at the beginning she assured me of the time she had available, which we stayed well under). I also didn’t ask about the swaying. At first I took this for impatience, but later realized she also has a baby at home and was probably used to the motion.

iii. Due to her time constraints and child care needs, I programed 3 at-home circuit style work outs that would take roughly 20-30 mins to complete.

iv. We email and text on the days she completes her work outs. We will begin bi-weekly workout in the gym and 3 home workouts in late January, early February.

D. After the consult was over, we talk about life in general for a good 15 mins. During this time I noticed client was fully engaged, not checking the time.

(side-note: I hope I didn’t paint this client as rude or impatient. She is simply busy but a very lovely person)

A William

B. The thing that stood out the most upon meeting this client is how quiet he was at the beginning.

i. Client continually readjusted his clothing, lacked eye contact, and the majority of his responses to questions about his training path were ‘yeah, what ever you think.’ Client also has multiple tattoos of his pets.

ii. Client stated he dislikes exercise immensely, but understands it importance, coupled with a good diet and general healthy living. He also stated he has always struggled with his weight and tends to feel uncomfortable ‘in his own skin’.