Monday – WOD

A. Power snatch + snatch, 7 x 1.1; perform a set every two minutes
B. Snatch pull, 3-3-3 @ load 20-30% higher than best set in A; 3:00 rest
C. Glute-ham sit-ups, 5 x 10-15 fast reps; rest as needed

Post notes to comments.

The Kokoro Camp 12 Team.

Register here for the second of three OPT Big Dawg Challenges, held at CSC on Saturday, November 13th.

Sunday – Recovery

No yoga today, but don’t let that stop you from stretching on your own. Relax, hydrate, nap, eat, and prepare for the next step in your Olympic training…

Saturday – WOD

2K row

Post time to comments.

Rich displays the proper kipping toes-to-bar end position: both feet in contact with the bar, body behind the vertical plane, hips in full flexion, and strongly engaged lats.

Register here for the second of three OPT Big Dawg Challenges, held at CFN on Saturday, November 13th.

Friday – WOD

A. Split jerk review/practice, 5:00 with PVC; focus on footwork
B. Clean deadlift, 3-3-3; 3:00 rest
C. Power clean & split jerk, 10 x 1; begin a set every minute on the minute
D. Toes-to-bar, 5 x 10-15; rest as needed

Post notes to comments.

Alexis hits a new front squat best.

Register here for the second of three OPT Big Dawg Challenges, held at CFN on Saturday, November 13th.

Thursday – Make-up/Skill/Rest

Post work and results to comments.

Scott smoothly squats 275 for a double.

Wednesday – WOD

Pull-ups, 2 x AMRAP, to be completed in 3:00
Front squat, 2RM in 10:00, starting from an empty bar
Row, max calories in 1:00

Perform on a running 14:00 clock. Post score (pull-up set 1 + pull-up set 2 + front squat 2RM in lbs. + row calories) to comments.

Jason G. cruises to 85 consecutive kettlebell swings.

Register here for the second of three OPT Big Dawg Challenges, held at CFN on Saturday, November 13th.

Tuesday – WOD

Shoulder press, 1-rep max in 4:00, starting from an empty bar
Tabata push-ups, for low score
Kettlebell swings, AMRAP in 4:00 @ 1.5/1 pood

Perform on a running 12:00 clock. Post score (press in lbs. + low score push-ups + KB reps) to comments.

Arjuna oversees a room full of scorpions.

Register here for the second of three OPT Big Dawg Challenges, held at CFN on Saturday, November 13th.

Monday – WOD

A. Snatch deadlift, 3-3-3; 3:00 rest
B. Power snatch + overhead squat, 10 x 1.1; begin a set every minute on the minute
C. Glute-ham sit-ups, 50 total @ 2020; break into as few sets as possible

This is Day 1 of a three week Olympic lifting cycle emphasizing proper pulling mechanics, confidence in the bottom of the squat, and joint mobility. Begin each day with both the Catalyst warm-up and the Burgener warm-up. Swallow your pride and only work with loads that allow solid positions and explosive lifts. 5/3/1 will resume November 15th, with new 1RMs. Post notes to comments.

Sunday – Recovery

Join Holly at 5:00 for an hour of yoga.

lululemon athletica Cincinnati drops in for an introductory session.

The lululemon athletica Cincinnati showroom opens in Hype Park November 5th.

Saturday – WOD

A. Power clean, build to the heaviest single possible in 8:00
B. In 12:00, complete as many rounds as possible of 10 pull-ups, 20 kettlebell swings @ 1.5/1 pood, and 30 double-unders

The entire workout is to be performed on a running 20:00 clock. Post load and rounds to comments. Yoga at 5:00 on Sunday.

Lindsey achieves the vertical torso required during a burpee.