10:00 as warm-up:
Row @ easy pace
Dynamic hip & shoulder mobility of choice
Handstand practice
A1. Power clean, 3-2-1-1-1; :05 rest
A2. Kettlebell swing, Russian, 5 x 10-15 tough; 2:00 rest
A3. Ring dip, 5 x 2-3, 20X1; :05 rest
A4. Burpees, 5 x 10 as fast as possible; 2:00 rest
Post loads and notes to comments.
{ 20 comments… read them below or add one }
A1 165-170-175-175-165 (failed first attempt, reset and got it)
A2 88(15) – 100 (15) -100 (15) – 100 (14) -100 (12) Should have used 100 for all 5 sets but had to work up my nerve to do the women’s weight
A3 20 – 25 – 35 – 37.5 (2) – 35 (2)
A4 done
Oly Cycle Wk 1 of 10 – Day 5
A. Snatch w/ squat, build to max: 135# (20# PR)* Amanda weight!
B. Clean & jerk, build to max: 165# (10# PR, barely missing 175)*
C. Front squat, build to tough 2: 185# (onto wall ball, depth PR)
+
For time:
400m Farmer’s walk, heavy, performing 7 burpees every time you drop the implements; make every effort to pick up the implements immediately after the 7th burpee
5:49 w/ 100 lb turrents (total 115% of bw) only 3 burpee rounds & made it 200 m pretty easily unbroken.
*was not getting under the bar much at all for snatch or jerk, soon as I start doing this I will likely hit all my Oly Cycle goals even w/o getting stronger.
being
for time:
42 DB snatch – 65/35#
21 HSPU
84 squats
30 DB snatch – 70/40#
15 HSPU
56 squats
18 DB snatch – 75/45#
9 HSPU
28 squats
30:20 – 2nd & 3rd sets of snatches slowed me down
5:00 jog + hip and shoulder mobility
3:30 @ easy pace of [3 strict pull-ups + 10 push-ups + 15 squats]
1:30 rest
3:30 @ moderate pace of [3 strict pull-ups + 10 push-ups + 15 squats]
1:30 rest
3:30 @ high effort of [3 strict pull-ups + 10 push-ups + 15 squats]
Got ~3 each round. Had to use one of those over-the-door pull ups bars so had to do strict and scaled to 3 for the sake of continuing movement throughout each set. Was limited by pushups – had some snake-ing – haven’t been doing pushups in warmups and can tell.
EMOM for 12 min:
2 power cleans @ 80% 1 RM
+
EMOM for 12 min:
10 true push-ups
1 15ft rope climb
205
+
Disaster
All the YouTube videos watched prior to my first attempt didn’t help
For time:
100 walking lunge steps
90 glute-ham sit-ups
80 double-unders
70 hip extensions
60 double-unders
50 burpees
40 row calories
30 AirDyne calories
20 pull-ups
10 dips, ring or bar
43:37
Wanted to die during the hip extensions and burpees, after that it was easy. Lol happy to have done all 10 dips with recent pain issues. I’m more of a ‘couple heavy reps’ person than a ‘shit ton of light reps’ person lol
A1. 75-95(f)-85-90-95
A2. 45 lb KB (15), switched to 53 lb KB- 11,13,13,15
A3. Ring dips
A4. Complete
A. Clean-grip deadlift, 6 x 2 increasing load each set, 03X0; 2:00 rest
B. Power clean, build to a tough double; rest as needed
C1. Power clean, 1-1-1-1-1; 2:00 rest
C2. Close-grip bench press, 1-1-1-1-1; 2:00 rest
+
For time:
50 Turkish get-ups @ 35, 40, or 45
A. 165, 175, 185, 195, 205, 215
B. 135
C1. @ 135
C2. @ 125
+
25:36 with 45
Glad to get through today. I will master a power clean one of these days!
See Jessie
A. 175, 195, 205, 215, 220, 225
. Not sure how a barbell can be so scary but I promise it is!!!!
B. 105 and then I got scared
C1.105
C2.125
35lbs 17:27. Yes… If I go heavier it will take longer but I honestly don’t think I could have, this was really hard for my stabilizers…. they are in serious training doing this compared to what I’m use to
Oh!!!! Jessie…. let me tell you how much rowing fast helped me in this workout…. yep…. NONE lol
Five rounds for time of:
6 muscle-ups
10 handstand push-ups
+
20:00 AirDyne @ Z1
15:59
+
complete
A1. 135-145-155-165-175
A2. All rounds w/ 79# KB
A3. 3-3-3-2-3
A4. Complete
EMOM for 12 min:
10 true push-ups
1 15ft rope climb
Rxd through 5 rounds. Completed in 16 min.
Off season, collegiate football
See Joe G
195
No idea what my 1rm power clean is. Did some math. Came up with 195. It was probably too light.
+
No probs.
A. Up to 135 – failed at 140 (darn it!)
B. 53 lbs
C. 3 dips X 5
D. Complete
Row, 3 x 350m @ 95% effort; 3:00 rest
1:21
1:22
1:22
5:00 rest
10:00 @ 90% effort of [10 wall balls + 10 toes-to-bar + 25 double-unders]
5+3 wb
8:00 rest
Row, 3 x 350m row @ 95% effort; 3:00 rest
-didn’t read the she mail right, did 350 m here too.
1:24
1:24
1:24
A. clean grip DL @ 03X0; 6 sets of 2; rest 2 min – building sets
B. power clean – build to a tough double – rest as needed
C1. power clean – 1,1,1,1,1; rest 2 min
C2. bench press – 1,1,1,1,1; rest 2 min
D. TGU – 50 for time @ 35, 40, or 45
A. 135-145-155-165-175-185
B. 125 First cleans in a long time. Happy with this.
C1. 125 for all
C2. 85-95-105-105-105
D. @25#, 15:49
A. clean grip DL @ 03X0; 6 sets of 2; rest 2 min – building sets
B. power clean – build to a tough double – rest as needed
C1. power clean – 1,1,1,1,1; rest 2 min
C2. bench press – 1,1,1,1,1; rest 2 min
D. TGU – 50 for time @ 35, 40, or 45
A. 145, 165, 185, 195, 205, 215
B. 85, 95, 102.5, 107.5fail
C1. 92.5, 92.5, 97.5, 97.5
C2. 75, 80, 85, 90, 90
Totally forgot to do the Turkish getups. Had extra energy so worked on toes 2 bar and pull ups ! Should have known better when I had extra fuel in the tank …..and checked to see if I missed something!!!!
Ok….so I just posted Saturdays workout in Friday! Friday was actually a rest day for me! Oh my……maybe I need to go back to bed and start over!
A1. Up to 155 lbs (no rep at 155 on 3rd round)
A2. 70, 80, 80, 80 lbs
A3. weighted dips – 3 reps each 25, 30, 40, 53 lbs
A4. complete
90-minutes of Squash