10:00 as warm-up:
Run, row, or AirDyne @ easy pace
Dynamic hip & shoulder mobility of choice
Burpee & pull-ups, a few quick sets
A. Thruster, build quickly to a tough (not max) single
+
AMRAP in 8:00 of:
8 thrusters, 115/65
8 burpees over bar
8 pull-ups, CTB/COVP
Post rounds to comments.
{ 24 comments… read them below or add one }
A. 165
3 rounds + 3 thrusters
Oly Cycle Wk 5 – Day 3:
A. Power snatch + snatch + overhead squat (all from blocks, mid thigh), build quickly to a tough set
B. Power snatch + snatch + overhead squat (all from blocks, mid thigh), 2 x 1 @ 90% of A
C. High-bar back squat, 3 x 3 @ 90% of Day 1; 4:00-5:00 rest
D1. Push press, 3 x 3 @ 90% of Day 1; :90 rest
D2. Strict pull-up, 3 x AMRAP @ 90% of Day 1 (bodyweight + added load); :90 rest
A./B.: 105/95# – felt real rough/shaky today, not fluid, is tough week
C. 175# onto wall ball
D1.D2.: 125# / 12,11,10 reps at 25#
+ 4×8 reverse hyper @ 50#
The blocks were stacked all screwed up when I came in today, I was running out of time so I just re-stacked them as I found them. Spray paint markings along across the seams might help folks not screw them up. They are a royal pain to do by yourself…
+ Track workout: run the following at same pace throughout, 1st mile pace is the pace you hold (should be ~80% effort).
2400 m warmup
2 x 1600 m / 100 m walk + 100 m jog rest
2 x 800 m / 50 m walk + 50 m jog rest
2 x 400 m / 100 jog rest
1600 m barefoot jog cool down
Pace was just under 6 min/mile. Tried to keep it respectable as olympian Mary Wineberg was out on the track today…
Today’s forecast calls for pain and suffering. Just reading that makes me nauseous. Good luck CSC’ers…
Funny we were just discussing our distaste for thrusters yesterday…
SHE
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. all at 103
B1. 95, 110, 120
B2. 50, 60, 70(4) on the right, 65(4) on the left
C. 20, 25(7), 25(6)
5:00 row @ 90% aerobic (about 2:05-2:08 pace)
5:00 rest
5:00 @ 90% aerobic of [5 pull-ups + 10 squats + 15 sit-ups + 20 double-unders]
Complete +
4X800m run with 2:00 rest
Megan beat me on all of them but each one was about 5 seconds faster then the last.
60:00 massage
You suck.
Steve , was that rx’d? And was that a PR?
No PR today, I’m still building up to peak massage form – I’m confident I can go at least 120 minutes on a good day…
Like
being
Row Sprints:
1 min @ OPTathlon pace
rest 5 min actively x 4
Bench: 135(5)-135(3)-165(3)-195(3)-215(1)
+
Row: 276m-300-302-300
+
800m x2 w/Jessie & Megan
What was I thinking?
SHE:
Day 2:
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. 65, 70, 75, 80, 80
B1. 75 (5), 75 (5), 80 (5), 80 (5), 85 (5)
B2. 20 (3) x5
C. Done.
Thruster up to 90
+
3 rounds + 8 thrusters
Thrusters up to 125 lbs
+
3 rounds + 4 thrusters
Thanks Pat, Chelsea & Steve for pushing me!!
Apologies for the loud screams – it helps me to carry that thrusters.
OPT will
Part 1:
5:00 run @ Z1
+
20 sets of:
:30 run @ 90% aerobic
:20 walk
+
5:00 run @ Z1
4+ hours rest
Part 2:
5:00 AirDyne @ easy pace
+
2 sets of:
10 sets of [:15 AirDyne @ high effort + :45 spin]
5:00 rest
+
5:00 AirDyne @ easy pace
part 1: complete… perfect day for a run outside!
part 2: complete… not near as fun as part 1..
Thrusters up to 3×145
3 rounds 3 thrusters.
My legs are killing me now
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. 82.5
B1. 4(72.5) 3(82.5) 4(2@82.5, 2@72.5)
B2. 7(25) 7(30) 7(35)
C. 7(15) 7(20) 7(25)
Thanks for your guidance Pat!
Thrusters up to 155
+
2 rounds + all up to 3 pullups. Weak!
Dave killed it
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. 115 for all
B1.85-90-95 x 5 for all
B2. 35-40-45 x 7 for all
C. 8-15-20 x 8 for all
A. 165
+
4 rounds + 8 thruster, 8 burpees, 4 pullups
That sucked and my legs still hurt!
1 round 6 thrusters … Thrusters destroyed me
2 rounds + 5 pullups