15:00 as warm-up:
Dynamic hip & ankle mobility of choice, include easy rope jumping
500-1000m row, easy pace w/short bursts @ high effort
Standing triple jump, a few sub-maximal attempts
A. Standing triple jump, 3 attempts @ max distance in feet & inches
+
For times:
500m row
:90 rest w/feet in straps
500m row
+
10:00 easy AirDyne spin and/or gymnastics practice of choice
Post best distance and both row times to comments.
{ 30 comments… read them below or add one }
18’11″
1:35.5 and 1:41.4
17’4″
1:44.2 and 1:44.6
15’6′
2:00.5 and 2:03.6
Oly Cycle Wk 5 – Day 2:
3 sets of:
3 power cleans, touch-and-go: up to 175#
6 burpees, AFAP
3:00 walk rest
+
3 sets of:
5 power snatch, touch-and-go: up to 115#, not feeling it today…
30 double-unders
3:00 walk rest
+
3 sets of:
:25 AirDyne @ max effort: 22, 23, 24 cals + long-lasting yucky feeling
2:35 walk rest
16’8′
1:43.2 and 1:59:5
The resident massage therapist has availability Wednesday from 12-5 and is available Thursday and Friday afternoon. If you are interested in getting on her schedule, contact her at 513-371-0454.
SHE
A. 1 power snatch + 5 overhead squats, 5 x 1 adding weight per set building to only a moderate load; 2:00 rest
B1. Overhead squat, 5 x 4-5, 3211; :20 rest
B2. Weighted pull-ups, pronated, 5 x 3-4, 21X0; 3:00 rest
C. Walking lunges w/KBs in front rack position, 4 x 20 continuous steps @ 35/hand; :90 rest
A. 63, 68, 73, 78, 88
B1. 53, 63, 68, 78, 88
B2. all unweighted, sets of 4 with as small a kip possible (I think one or two in there may actually have been strict!)
C. complete
A. Power clean, 10 x 3 @ moderate effort; begin a set every :60
B1. Close-grip bench press, 3 x 4-5, 30X1; 2:00 rest
B2. 1-arm DB row, 3 x 4-7, 20X0; 2:00 rest
C. DB back extensions, 3 x 5-8, 2022; :90 rest
A. @ 75
B1. 110, 115, 120X2
B2. 50, 55, 60X7
C. 15, 20, 25
See Jessie
A. 105 prob too moderate…
B1. 65 75 95 all x5 wasn’t thinking and went too light here too
B2. 40 50 60 all x7 felt great
C. 10 12 15 all x8 these are getting better… Ha
A. DB split squats, 4 x 6-8/leg, 32X1; :60 rest between legs
+
4 sets of:
12 Russian kettlebell swings, heavy unbroken
12 ball slams, 20
200m walk
+
Not for time:
80 hip extensions w/pause @ top, must be done in multiples of 10
A. 8 lbs (8 reps), 8 (8), 8 (6), 8 (6)
Part 2 complete with 53 lb KB
Part 3 skipped due to lack of time
Note: 8 lb db in each hand
A. Front squat, 10-2-10-2-10; 3:00 rest
B. Squat snatch, 10 x 3 @ 65% 1RM; begin a set every :60
+
AMRAP in 6:00 of:
2 unbroken pull-ups, 35
A. 155-235-170-250(video)-185(video)
B. complete @ 133
+
18
Collegiate Football
Hang power clean 1RM, 225
3×3@85%, 191.25 (no more, no less, Esteban.)
100 banded good mornings with green mdusa band. Pretty easy, essentially unbroken.
Then
Complete 5 rounds:
30 seconds – Max Rep DB Hang Power Cleans + Push Press – 50 lbs
Rest 30 Seconds
30 seconds – Max Reps Weighted pull-ups – 50 lbs
Rest 30 Seconds
30 seconds – Max Reps Burpees
Rest 30 Seconds
*Rest 1 minute between rounds
Scores: 5,5,12/ 5,5,12/ 5,5,12/ 5,4,10/ 5,3,9
Rested :30 after each round because I can’t read.
And 23’8″ on the triple jump because everyone was doing it and it looked fun.
CFFB, See Greg
205 (PR), 215F
175
+
DWOD
7/5/13, 6/4/12, 6/3/12, 6/3/12, 6/3/12
*I need to print this out or read more carefully next time. I completely forgot the band good mornings. I will make them up next workout.
18’7″
+
1:55.00 + 2:00.7 = 3:55.7
Also, thank you Stephen and Jeff for the encouragement at the end of the 2nd row. I really wanted to get under 2:00 – although I didn’t get it, I probably would have been looking at 2:02 without your help. appreciated that a lot.
OPT will
part 1:
amrap in 15 min:
1 paralette HSPU – 10″ deficit
1 power snatch – 155/100#
2 paralette HSPU
2 power snatch
3..
3..
rest 6+ hours
part 2:
7 rds for time:
5 R arm KB snatch – 2pd/1.25pd
5 L arm KB snatch – 2pd/1.25pd
35 Double Unders
part 1: 5 rds + 3 HSPU That 10″ deficit was brutal
part 2: 10:20
18’11
1:53 + 2:02 … really wanted both under 2 but got some great form tips to practice for next time! Thanks Pat
See Josh:
Part 1: 4 +4 Snatches
Part 2: 10:10
1RM hang power clean
Standing triple jump practice
+
5 sets:
30 seconds db hpc+push press 50/hand
:30 rest
:30 CTB pull-ups
:30 rest
:30 burpees
1:00 rest
265.
All between 25.5 and 26.5
+
14-11-8-10-9
8 CTB each round (:15 )
14-13-12-11-7
18′ 11″
1:44 + 1:55 = 3:39
Olympic lifting
Warm up
Behind the neck press, over head squats,snatch balance, pull unders
Snatch from the blocks…below the kness
3(20k) 3(20) 3(22) 4(27) 4(30) 3(32) 3(32) 3(35) 3(35)
Back squats
5(45) 5(52) 5(55) 5(55) 5(55)
Jerk from the rack
Front. 10(15) 5(25)
Jerk balance 10(15)
Split jerks
3(25) 3(30) 3(30) 3(35) 3(37) 3(37)
A. 1 power snatch + 5 overhead squats, 5 x 1 adding weight per set building to only a moderate load; 2:00 rest
B1. Overhead squat, 5 x 4-5, 3211; :20 rest
B2. Weighted pull-ups, pronated, 5 x 3-4, 21X0; 3:00 rest
C. Walking lunges w/KBs in front rack position, 4 x 20 continuous steps @ 35/hand; :90 rest
A. 55-60-65-70-75
B1. 60-65-70-75-80, all for 5 reps
B2. 10 (3) – 10 (3) – 10 (2) – 5 (3) – 5 (4)
C. Complete with 75# barbell on back
A. 1 power snatch + 5 overhead squats, 5 x 1 adding weight per set building to only a moderate load; 2:00 rest
B1. Overhead squat, 5 x 4-5, 3211; :20 rest
B2. Weighted pull-ups, pronated, 5 x 3-4, 21X0; 3:00 rest
C. Walking lunges w/KBs in front rack position, 4 x 20 continuous steps @ 35/hand; :90 rest
A. 53, 58, 63, 68, 73
B1. Completed 5 on all. 45, 55,60,65,75
B2. 5(4), 7.5(4), 10(4), 12.5(4), 15(3)
C. Complete
20′ 8″
1:31.0 + 1:36.4 = 3:07.4
21’1″
1:42.7, 1:50.2
22′ 0″
2:00 + 2:20= 4:20
being
A. clean and jerk – build to a max – rest as needed b/t sets
B. high bar back squat – build to a max – rest as needed b/t sets
(score as HBBS/CJ as %; i.e. 345/265 = 76%)
A. 185, 205F three times
B. 255, 275F
= 73%
+
Muscle Up practice
+
Tabata Kettlebell Swings – complete @ 1.5 pood
Made up this workout today – 10/20/12
A. 22’5″
B. 1:38.4 – 1:47.6 = 3:26.0