Monday, June 13, 2011

Advanced
Front squat 1-1-1-1-1

Beginner
Front Squat
5-5-5


Then for time
3 rounds of the following
10 power cleans 135/95 (or 55 % of your one rep max)
20 kb snatches (10 each arm 1.5/1)


Post wod
4x6 pendlay rows.
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16 comments:

  1. CameyJune 13, 2011 at 1:01 PM

    Anyone interested in carpooling to the Warrior Dash? I signed up for the 3:00 heat. I think most people signed up around that time. I already forgot who else is going. :)

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  2. DrywallJune 13, 2011 at 1:38 PM

    I've got a 4:30 time. I'll just jump in an earlier heat if I can. Pretty sure Jenn has the same time.

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  3. John AndersonJune 13, 2011 at 2:34 PM

    If its anything like last year, which I'm guessing it is, you can pretty well just run whenever.

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  4. Joe LanasaJune 13, 2011 at 6:48 PM

    Front squats; 3 sets of 5: 115, 125, 135

    metcon:
    AM: PC-95LB, KB Snatch-35LB - 7:17
    PM: PC-95LB, KB Snatch-35LB - 6:41 but skipped the strength workout in pm session

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  5. DocJune 13, 2011 at 6:52 PM

    FS 1RM: 185-215(pr)-225-235-255(f). Jumped 20 after the 235 because I only had time for one more good rep and 235 felt pretty strong. Couldn't even get out of the bottom on 255 though.

    Metcon @ 135#/2 pood - 6:08. Not sure which was worse, lower back was feeling pretty tight afterwards.

    Post: 4x8 Bench

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  6. TylerJune 13, 2011 at 7:12 PM

    Failed at 230 on the front squats. did an easy rep at 205 before that. 230 would have been a 5lb PR.

    Meton at 135# 1.5pood.

    5:47

    Strung the first 10 power cleans and 2's and 3's the rest of the time. Did 5's/arm on all of the kb snatches.

    95, 115, 125, 125 on the pendlay rows.

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  7. thomas wubbenJune 13, 2011 at 7:42 PM

    FS: 155-175-185(5# pr)-195(f)-190(f)

    metcon Rx: 6:57...singles on the cleans, 5/arm on KB snatches

    pendlay rows: 95-115-125-125

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  8. JoelJune 13, 2011 at 8:45 PM

    Front Squat: 1 RM @ 165# (30# PR; yeah, it's been a while.)

    Metcon: 5:49 @ 85#/25#kb

    Post:
    4x6 Pendlay rows @ 75#

    ReplyDelete
  9. DrywallJune 13, 2011 at 9:12 PM

    Front squat 245# PR. Still not as high as I want it, but progress.
    WOD RX 4:55
    pendlay rows - 95#, 135#, 155#, 165#

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  10. Sea BiscuitJune 13, 2011 at 11:44 PM

    Front Squat 135#....10# PR:) I want to break 150# soon.

    WOD 85# and 25#KB 6:45

    I can't add...I thought I had an 80# bar. Didn't realize I had 85# until the WOD was over. I wish I had tried to Rx it and go for 95#...I could have done it...just would have sucked. I am not so sure about the 1 pood KB though...25# really hurt my wrist, but I know a lot of that is due to my form failing.

    Pendlay rows at 65#

    ReplyDelete
  11. Sea BiscuitJune 13, 2011 at 11:45 PM

    Also, I think I am in the 3ish heat for this weekend's Warrior Dash. I am definitely down for carpooling if anyone is going. I would put in on gas if someone lets me bum a ride with them:)

    ReplyDelete
  12. Sonja A.June 14, 2011 at 7:52 AM

    Front squat: 100, 120, 140... then stopped. I just wasn't feeling the movement and didn't feel like I had enough strength to push more. Last max was 150# so I know I can do it, I just haven't been eating/sleeping/drinking well recently.

    Metcon: 65# bar with 1pood KB. Loved the snatches, although I had to do 5 at a time with each arm. Time: 5:48

    Hehehe kb snatches.

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  13. kyle bJune 14, 2011 at 8:04 AM

    front squat 265 failed at 285 and 275.

    metcon 7:30 44lbs snatch 135 clean

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  14. CameyJune 14, 2011 at 10:00 AM

    Front Squat 155# (PR:)

    WOD 75# and 25#KB 5:50

    Power cleans felt heavy for some reason.

    ReplyDelete
  15. CameyJune 14, 2011 at 10:03 AM

    Congrats to Jenn on her first butterflies! Made them look easy! :)

    ReplyDelete
  16. DayoJune 17, 2011 at 10:11 AM

    Metcon 8:38 @ 135# w 1 pood.

    ReplyDelete

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