As warm-up: 10:00 steady movement to include short accelerating runs + dynamic shoulder & hip mobility
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5 rounds for time of:
15 push-ups, hand release
200m run
15 kettlebell swings, moderate (1.5/1 for most)
200m run
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{ 30 comments… read them below or add one }
Ran 3 miles: 26:38
3 sets of 5 strict chest to bar. Rested about 3 min between sets (last set more like neck to bar)
6 sets 15 sec L-sit hold/ 30 sec rest.
A. Clean Grip Dead Lift – build to a tough single – if feeling it, rest a bit and go for a max with no more than 2 sets
B. Close Grip Bench Press – build to a 1RM
C. 80% of part B – AMRAP single in 8 min
D. KBS – 150 for time – 1.25 pd
A. 230 (think I had more but was at my 2 sets)
B. 125 (+5 PR, hazard of working out by myself, was worried about going for more and getting stuck under the bar, don’t like the roll of shame)
C. 20 ( almost had 21 locked out when the clock beeped)
D. 7:39 ( 6 sets of 25)
Nice to be back.
Awesome deadlift!
15:35
19:27.
18:18
15:34; 70lbs KB
19:18
14:27
OPT Being
A. Snatch – build to a max single fast – rest as needed
B. OHS – 3 x 3 @ 80%; rest 2 min
C. 2 sets – AMRAP unbroken wall balls – 10 min b/t sets
A. 145 (+5 PR)
B. 105, 115, 115
C. 64 (+10 PR), 46
OPT being – see The Other Lee
A. 135 (first time ever snatching more than 115; looking forward to improving technique)
B. 115
C. 36, 32 (technique slowly improving)
21:42
15:38 of sucking wind, 20 cal air-dyne sub (long run tomorrow), looked easy when I 1st read it… is ‘deception’ as key as muscle confusion?
+ Episode 9/10 Mobility
A. Back squat 2, 2, 2; rest 2:30 (90% effort)
B. Power snatch from blocks (just above knee cap start) 3, 3, 2, 2, 1,
1; rest 2:30
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5 rounds for time:
5 ring dips
10 toes to bar
A. 115-125-135
B. 65-75-85-90-95-100(f)
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10:50
Also, mobility WODs 9 & 10
OPT
being – see The Other Lee
A. 135 – need to work more on snatches
B. 95, 95, 105 – really worked on technique today
C. 45, 40 – gain of 10 over a few weeks ago, definitely will hit 50 next time
OPT
being
See The Other Lee
A. 165 (PR)
B. 115, 115, 115
C. 66 (PR), 53
That 10 min rest between wall ball sets had to be the fastest 10 min ever haha
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MWOD #12- Hip extension and arm flexion and thoracic extension
SHE
part 1
A. Clean-grip deadlift, build to tough single
215
B. Close-grip bench press, build to a max
115
C. Close-grip bench press, max singles in 8:00 @ 80% of max (re-rack between every rep)
18
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For time:
150 kettlebell swings, 45
I was shooting for under 10min…9:59…Mission accomplished
45 min Snatch practice
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Complete 3 rounds.
You have 2 minutes to complete the following:
Complete the following cycle 5 times with 135 lbs:
Power Clean
Front Squat to Push Press
Back Squat
Rack Jerk
–then–
Sprint 300 yard shuttle (6×50)
Rest 5:00.
1:44, 1:53, 1:55. Boom.
A. High-hang power snatch, from block, build to a max in five sets; rest as needed
B. 1&1/4 high-bar back squats, 2-2-2-2; 2:30 rest
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Five rounds for time of:
1000m row
15 thrusters, 75
15 pull-ups, chin-over-vertical-plane
15 burpees
A. 175 (best rep here)
B. 215
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41:59
YOUCH on that 5 rounder man.
“Being”
A) #145 snatch (meh)
B) #135, #155, #135
C) 60, 20failishquit
End of cycle testing for high bar back squat and front squat:
290 and 225 or 230 (I forgot on the long road to Cleveland). Onward to the next 6wk cycle.
Big pr for back squat and 25# on fs
08.18: UB push strength + CF tester
WU: 10 mins=143 cals/bands/agile 8/
Part 1:
A. Ring dip w/ 35lbs 3-3-3, 31X1; 2:30 rest
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5 rounds for time of:
5 deadlifts, 275
10 burpees
3:26
OPT SHE
A. Clean Grip Dead Lift – build to a tough single
B. Close Grip Bench Press – build to a 1RM
C. 80% of part B – AMRAP single in 8 min
D. KBS – 150 for time – 1.25 pd
A. 205#
B. 105#
C. 85# x37 (failed last two attempts – was hoping for 40)
D. 7:42
OPT SHE, see Kathryn
A. 235
B. 115
C. 23 @ 95
D. 9:58 – gross, did it in sets of 15.
WOD
18:17
A. Snatch, build to a max
B. Clean & jerk, build to a max
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10 sets of:
:30 AirDyne @ 90% aerobic
:30 AirDyne @ 50%
A. 125
B. 165
A disappointing lifting day hitting well below my PRs. Cut out Airdynes for volume sake, moved a lot of furniture today. Wanted to leave something in the tank for Fran
WOD
18:45