On a running 15:00 clock:
5:00 AirDyne/row @ easy pace
10:00 dynamic hip and shoulder mobility work of choice; include a few sub-maximal standing broad jumps @ the end of this time
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A. Power clean, build to a tough single in 10:00
B. Clean-grip deadlift, build to a tough single w/perfect form in 10:00
C. Glute-ham sit-ups, 3 x 10-20, 2020; rest as needed
Post loads and notes to comments.
REMINDER: Please review our updated class schedule policy on our home page, and contact Stephen directly @ cincinnatistrength@gmail.com or 513 910 5050 w/any questions.
{ 26 comments… read them below or add one }
A. stuck to 135lbs for a while to correct form.
B. up to 295lbs
C. complete @ 30 total
Nice Lee!
A. 175
B. 285
C. 3 x 12
A. Bench: Build to tough double in 10 min.
B. Bench: AMRAP(-2) @ 80% of A.
245
12 @ 205.
A. 95
B. 145
C. 3 x 15
A. 130
B. 235
C. 3 x 20
Taking a note from Jason H…..I have decided to get back on mobility as my shoulder is quite tight and it’s good for the body.
Episode 05: Darth Shoulder
This one is pretty uncomfortable for me. My right shoulder is quite challenged, but I got through it. I accumulated about 4:30 total time between 3 hand positions. I am feeling more mobile already.
I am also keeping a PVC pipe in our office to encourage me to do pass throughs while taking small breaks.
a. 95
b. 175 (+40 PR) The last time I recorded that I did this lift was last July…
c. complete @ 10 each round
a. 95lbs (just couldn’t get 105 today
)
b. 190 (I’m sure that’s a PR but don’t remember my last one)
c. 20; 20; 10 (started feeling nauseous)
A. Speed high-bar box squats w/chains, 16 x 3 @ 40% bar load + 25% in chains; :45 rest
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AMRAP in 10:00 of:
3 muscle-ups
3 toes-through-rings
6 shoulder-to-overhead, 135
A. complete, 120 bar load + 74 in chains
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7 + 2 muscle-ups
This is a down/vacation week (mobility, and ‘fun’ stuff) in mental/physical prep for a Fall with little travel and therefore bigger effort push at CSC.
A. 30 min swim/tred with my brother in center of Little Glen Lake*
B. mobility WOD Episode 05 (later, after warm again)
* the center of this lake is freezing, at 15 min my limbs started going numb. Was a nice double bonus for soreness from last Saturday.
A. 185. B. 355 C. 3 x 10
Build to Max snatch from low blocks in 15′: only 85 because I couldn’t catch low this morning. I did 85 5x. Failed at 90 3x
15/12/9
Hang squat snatch (I did 65lbs)
Chest to bar pull ups
11:25. (the CTB slowed me down)
Plan to run a 1/2 marathon in November do plan to focus on running while maintaining OLY lifting.
Yesterday’s OPT Being
3 rounds for time:
25 toes to bar
15 wall walks
10 muscle ups
Of course had to sub CTB/Ring Dips for Muscle Ups – 22:45.
A. 95 (PR up from 93 last week!). Failed at 100. Joe says I am leaving a lot on the table due to poor form.
B. got 155, slipped out of hands at 165 but wasn’t too heavy
A. 175#
B. 225#
C. 3×10 at parallel
Four weeks of back rehab in the books, so pushed the weight a little today. Felt pretty good throughout. Even at parallel, GHD sit ups were the most taxing.
A) 185 B) 325 C) 45
335 2 rm
270 8 reps
8 rounds in 12 mins of
10 supine ring PU
10 true pushups
A. 133 (+7lb PR)
B. 193 (failed at 203 ~ grip gave out)
C. 2×20
A. Press, build to max
B. Snatch (squat), build to a tough single w/one rep every :60
C. Snatch balance, build to a tough single in no more than 3 sets; rest as needed
D. Overhead squat, build to a 15 rep max in no more than 4 attempts; rest as needed
A. 150, 165f, 162.5f
B. 165
C. 150
D. 115, 135, 150
Squat: moderate triple
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Broad jumps: 6-8 for max effort for day.
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AMRAP in 12:00 of:
10 supine ring rows
10 ring pushups
315
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9’4″
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8 rounds plus 3 ring rows.
16-mile bike ride; 18 mph pace
A. 165
B. 265
C. 3 x 20
not feeling well today when i went to work out, glad that i finished it.
Squat: 3×5
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Broad jumps: 6-8 for max effort for day.
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AMRAP in 12:00 of:
10 supine ring rows
10 ring pushups
235, 9″ ish, 7 rounds
Correction: toes on elevated platform push-ups
A. 125 (PR!!)
B. 210
C. 3×20