10:00 as warm-up:
3:00 AirDyne easy w/:10 high-effort seconds @ the end of each minute
Dynamic hip & shoulder mobility of choice (emphasize squat & overhead position)
Skin-the-cat or toes-through-rings practice
A1. High-bar back squat, deep, 6-4-6-4-6, 20X1; 2:00 rest
A2. Weighted pull-ups, 5 x 2-3, 22X0; 2:00 rest
+
For time:
75/50 (m/f) AirDyne calories
Post loads, time, and notes to comments.
Another big month of personal bests is in the books, and October is already off to a fast start... Onward!
{ 32 comments… read them below or add one }
A1. 135lb-150lb-155lb-185lb-175lb
A2. strict pull ups (weight = me) 2-2-2-2-1
B. 3:45
A1. 155-165-165-185-175
A2. 25-35-35-40(2)-40(2)
B. 2:59
CGBP: Build to heavy single in 12:00.
275 (PR)
Oly Cycle Wk 3 – Day 2:
Part 1:
A. Split jerk, build slowly to a tough single
B. High-bar back squat, 5 x 4 @ 90% of last week’s 5RM; 5:00 rest
C1. Push press, 5 x 4 @ 90% of last week’s 5RM; :90 rest
C2. Bent-over barbell row, 5 x 4 @ 90% of last week’s 5RM; :90 rest
A. 175 (got 185 complete up twice but did not lock out fast enough)
B. 165
C1. 125 / C2. 165
4+ hours rest … instead of 30 min rxd airdyne/run will do 30 min of some barefoot plyo and aqua jogging
You progressing with the movements?
Wasn’t Jesus an aqua walker/jogger?
You bet. My biggest complaint – these workouts take forever. My biggest praise – I have learned a ton by having the needed time and focus to learn the movement.
+ Stephen’s program also unmasks key deficiencies, which is really helpful.
RE performing miracles, ran short on time today and just did 30 min of barefoot plyo work… (but it was raining at least).
A1. 65-75-70-90-85
A2. Tan band- 2 each round
B. 2:52
A1. 135-155-145-175-165
A2. 35-40-53-55-60-70
B. 2:59
5 sets of:
AMRAP push-ups, no pausing @ top or bottom
:00 rest (transition FAST!)
400m row @ 95% effort
3:00 rest
+
5 sets of:
6 kettlebell swings, overhead & tough
200m run @ 95% effort
slow walk back
PU: 20, 20, 20, 15,15
Rows: between 1:30-1:32
KB: @ 70
200 run, beat by Megan every time.
Collegiate Football (Monday’s)
Squat 7RM: 315, 325
Press 7RM: 125, 130 (weak sauce)
Complete 5 sets:
10 Walking Barbell Lunges – 35%-40% of 1 RM Squat (135, very awkward)
3 Max Distance Broad Jumps
Sprint 10 yards, touch and sprint back 10 yards
Rest :90 between sets.
A. 1&1/4 front squats, 5-5-5-5-5; 3:00 rest
B. Squat clean, 10 x 3 @ 70% of 1RM; begin a set every :60
C. Muscle-ups, 10 x 3; begin a set every :60
A. 165-175-185-195-205
B. completed touch-and-go @ 175
C. completed unbroken
A1. 6×165,4×185, 6×185,4×205,6×195
A2. 3x20lbs,3×25,2×35,2×35,2×35
B. 2:14
A. 1 power clean + 5 push presses, 4 x 1 @ 90% effort; :90 rest
B1. Push presses, 4 x 4-5, 12X1; :20 rest
B2. Weighted pull-ups, mixed-grip, 4 x 2-3, 21X0; 3:00 rest
+
For reps:
5:00 pull-ups, strict: 5! (super happy about this)
4:00 push-ups, strict w/perfect torso positioning: 35
3:00 toes-to-bars: 23
2:00 double-unders: 50
1:00 burpees: 15
A. 103, 108, 108, 108
B1. 113, 118, 123(4), 123(3)
B2. 2.5(2) for all
Nice work on the pull-ups today!
95/90/100/95/105 – I think.
Purple band
4 mins
A. 85-95-105-115-120
A2. 17.6(3) -17.6(3)- 17.6(3) – 20(3)- 20(3)
B. 3:30
See Jessie
PU: 10/8/7/8/7
Rows: first one 1:24, more of a sprint lol the rest 1:31-1:34
KBS: 60/70/70/70/70
Runs: more like 200m sprints/100% effort for the day. Haha I suck at percentages so I figured fast was better than slow.
This wrecked me! See JennaB
21/ 1:31
11/ 1:38
17/ 1:36
20/ 1:39
15/ 1:37
60# for KB, runs were slow but I was able to pick up speed around round 3-4-5.
Great work this evening ladies your pull ups were motivating!
Yesterdays results
power clean and PP
85/95/100/110
pp
110/110/115/120 All pullups were at 9# I believe my body hates weighted pullups more than any other movement.
push press felt really good, surprised by my numbers.
pull ups 11
push ups 47
TTB 30
Du 65
burpee 17
Excited about this weekend!
OPT
being
A. clean and jerk – 2 x 2 @ 80%, 2 x 2 @ 90%, 2 x 2 @ 100% effort; rest as needed
B. front squat – 3,3,3; rest 4 min
A. 185#, 185#, 195#, 195#, 205# (matches PR), 205F (dropped after the clean due to severe wrist pain)
B. 165#, 185#, 185#
A. 1 power clean + 5 push presses, 4 x 1 @ 90% effort; :90 rest
85/95/100/105
B1. Push presses, 4 x 4-5, 12X1; :20 rest
90(5)
95(5)
100(5)
105(2)
B2. Weighted pull-ups, mixed-grip, 4 x 2-3, 21X0; 3:00 rest
10/12.5/15/17.5
+
For reps:
5:00 pull-ups, strict – 26
4:00 push-ups, strict w/perfect torso positioning – 46
3:00 toes-to-bars – 37
2:00 double-under – 104
1:00 burpees – 11
being
A1. back squat – 3,3,3,3,3,3,3; rest 2 min
A2. wtd chin up – 3,3,3,3,3,3,3; rest 2 min
B. 3 sets of 20 back ext’s @ 1010; rest 1-2 min b/t sets
A1. 205-215-225-225-235F(last rep)-235F(last rep)-235
A2. 35-35-40-40-40-45-45
B. Complete, had to break into sets, got intense
+
Tabata AirDyne – 78cals w/one min warmup
a1. 70 80 90 100 100
a2. 10 (3), 12.5 (2), 12.5 (2), 15 (2), 15 (2)
50 cals for time: 2:54
OPT See Brandon
a. 165, 175, 190 (failed on second clean) (then failed on second jerk)
b. 165, 165, 185
SHE (see Heather McN)
A. 85/95/100/105
B1. 90(5),95(5),105(2),100(3)
B2. 10(3),25(3), 30(3), 35(2)
+
43 pullups
43 pushups
28 ttb
48 du
16 burpees
SHE (see Heather McC)
A. 100/100/100/100
B1. 100(5),105(5),110(4),115(3)
B2. 20(3),25(2), 25(3), 27(2)
+
32 pullups
54 pushups
31 ttb
104 du
13 burps
See Heather McC
A: 100, 105, 110, 110, 110
B1. 100, 105, 110, 115 (3)
B2. 25, 25, 30, 35
Didn’t keep count on the rest. To many numbers
See Heather McC
A. 85-90-95-100
B1. 90/5 – 100/5 – 105/3 – 105/5
B2. 7.5/3 – 10/3 – 12.5/3 – 17.5/2
+
31-47-29-80-16
203
A. Squat clean, 2-2-2-2; 4:00 rest 175-185-195-205
B1. Overhead squat, 4 x 3 moderate; :10 rest 135/145/155/155
B2. Pull-ups, chest-to-bar, 4 x 20; 4:00 rest: done. mostly 10-5-5 working on butterfly
C. Turkish get-ups, 30 tough @ easy pace – deferred due to time.
6 sets of:
:30 sled pull, adjust loading to ensure fast turnover @ 95% effort
4:00 walk rest
+
8 sets of:
:40 AirDyne @ 95% effort
Worked on HS Walks w/ Glenn. Almost. about 12″ in a minute
Pre-comp technique work
Squat snatch 6×2 — 115×2, 125×2, 135×2
OH Squat 3×5 – 105,115,125
+
EMOM x12 min
odd min- 2 wall walks
even min- 7 unbroken T2B
+
MWOD #57
Today was a chance for me to work on some of my biggest weaknesses (OH squat and the bottom of a squat snatch) due to some flexibility issues. Still a lot of work ahead but the only way to get better is to do it. Progress.
Squat: 5×5; 225 Knee wasn’t feeling it today. More mobility needed
5 rounds:
10 barbell lunges @ 115
3 broad Jumps
10yd shuttle
rest 90 sec
The bum is sore today….
Olympic weightlifting
Snatch work
Warm up — overhead squat w/15k bar, behind the neck press w/15k bar, snatch balance 3(20) 4(25) 4(25)
5 position snatch 4(15) 3(25)
Snatch from blocks
a1. 135, 155, 155, 185, 185
a2. 40 (3) all rounds
75 cals for time: 4:20