Strict Month

2
Dec

Strict Month

Welcome to strict month…pull-ups, dips, handstand pushups, toes to bar…all strict. Now, before you all send out a lynch mob for my head, let me explain. I want you to get better. And that means doing things different than what you’ve been doing. We’ll be showing you new ways to get stronger for lots of different moves. We hope you like what this month has to offer. It’s going to be a good change.

Here’s a break down of pull-ups:

1) Ring Rows – get as horizontal as possible, with arms extended and touching your chest at the top.
2) Jumping Pullups – use your legs as much or as little as you need.
3) Negatives – Jump your chin over the bar, slowly lower yourself down.

Which one should you do? All of them.

Strength – 1RM Cleans

EMOTM for 20 min
Even – 3 Strict HSPU (6 HR Pushups)
Odd – 3 Squat Cleans (80% of today’s max)

Great to see members from other gyms come by on the weekend!

Great to see members from other gyms come by on the weekend!

56 Responses

  1. Mobility
    WU x 1
    250m row
    Mobility & Group WU

    Squat Cleans x 1
    95-115-125-135-14-140-145-150

    WOD: EMOTM 20 mins
    Even: 3 strict HSPU (scaled to 6 hand release pushups)
    Odd: 3 Squat Cleans at 80% of 150# = 120#

    * skipped last 2 sets of squat cleans

  2. Blake

    Mob / WU x 1

    Group MOB & Barbell WU

    (Squat) Cleans
    95(3) – 115(3) – 135(1) – 155(1) – 175 1RM PR

    Still working on getting my Squat Clean up to my Power Clean level but the technique is coming. Practice, practice, practice.

    WOD: EMOTM for 20 mins
    Even: 3 strict HSPU (scaled to 6 hand-release pushups)
    Odd: 3 left-arm Kettlebell Squat Cleans @ 70#

    Nice change of pace!

  3. Francis Lavoie

    Mobility + WU x 1 12 reps strict PU & ring dips
    Group WU + MOb

    Strength 1RM
    Clean
    95-105-115-125-130

    WOD: EMOTM 20 min
    – 3 HSPU (6HRPU)
    -3 cleans @80% today done at 100#

  4. Ginette

    Mobility
    Warm up x1 (12 reps)
    Strength1 RM of squat cleans: 20, 25, 35, 40, 45
    WOD: emotm:
    6 hand release pushups on knee (working on form)
    3 squat cleans #35

    Thanks for a great class Kevin!
    Happy Monday everyone!!!!

  5. Shane Hayes

    Mobility
    Wu x 1 (12) reps c2b Pullups
    Group mobility
    Strength 1rm squat cleans 135 / 185/ 205/ 225 / 245/ 265/ 270f was under it but didn’t have the elbows up. 10# pr with no oly shoes Yay!
    EMOTM for 20 mins (HSPU strict) with abmat and made sure I squished the abmat everytime Squat cleans @ 80% (210) didn’t think I would be able to do all of these but I shouldn’t have underestimated Kevin programming. I wanted to go lighter but he said no. Have to take my time a little more 3rd rep was too wide when I rushed it.
    Great class Kevin, great work 6 amer’s.

  6. Steph L

    Mobility
    WUx1
    Group mob/barbell WU

    Strength: Squat Cleans 1RM

    85-90-95-100-105-110-115(20# PR)

    EMOTM 20min
    6 HRPU
    3 Squat Clean @ 90#

    Fun WOD great work 4:15!!!

  7. Kevin

    Squat cleans x1
    135-185-225-240(pr)-255(PR!)

    Wod with AbMat and 205#
    Completed all rounds.

    Very happy with my 20# squat clean PR! Very unexpected. This random strength thing must be working. It’s only 5pm and there’s already 9 pr’s on the board.

  8. Melanie

    Mobility
    WU x1 (12 reps)
    Group mobility and wu

    Strength: Squat cleans 1 RM

    85-95-105-105-110-110(10#PR)

    Wod: EMOTM for 20 minutes

    6HRPU
    3 Squat cleans @ 90#

    I love cleans!!

  9. Gillyon

    Warmup
    Squat cleans 55-75-85-95-115-125
    I think this is a PR. I have never tried squat cleaning more than 100.

    WOD with ab mat and 10lbs plate & 95lbs squat clean.

  10. Mob / WU x 1
    Group mob & Barbell WU

    Squat Cleans
    65 – 75 – 85 – 95 – 105 – 110 (15# PR!!!)

    WOD: EMOTM for 20 mins
    Even: 3 strict HSPU (scaled to 6 HR pushups)
    Odd: 3 Squat Cleans @ 85#

  11. Marcel

    Mobility + WU x 1 12 reps strict

    Group WU + mobility

    Strength 1RM
    Clean

    95-135-155-185F-185

    WOD: EMOTM 20 min

    – 3 HSPU (6HRPU)
    -3 cleans @80% today done at 145#

    Liked this WOD, tougher than it looked.

  12. Frank

    WU x 1
    Group WU

    Squat Cleans x 1
    155-155-165-175-185-205-205

    WOD: EMOTM 20 mins
    Even: 3 strict HSPU (scaled to 6 hand release pushups)
    Odd: 3 Squat Cleans at 165#

  13. Tom

    Mobility
    Warm up x1

    Strength1 RM of squat cleans: 55, 75, 85, 105# PR

    WOD: EMOTM 20 mins
    6 hand release pushups
    3 squat cleans 85#

  14. Jack

    Wu x 1
    10 HSPU
    7 HSPU
    3 HSPU

    Group wu x mobility

    1 rm squat clean

    125,185,205,215,225(f),215

    EMOTM for 20
    Even – 3 HSPU
    Odd – 3 cleans @ 165

  15. Chris

    WU x 1
    Group WU

    Squat Cleans x 1
    135-155-165-175-185-205-205

    WOD: EMOTM 20 mins
    Even: 3 strict HSPU (scaled to 6 hand release pushups)
    Odd: 3 Squat Cleans at 165#

  16. Spencer

    WU x 1
    Group WU

    Squat Cleans x 1
    55-65-70-75-80

    WOD: EMOTM 20 mins
    Even: 3 strict HSPU (scaled to 6 hand release pushups)
    Odd: 3 Squat Cleans at 70#

  17. Jeff L

    WU x 1
    Group WU

    Squat Cleans x 1

    135-135-155-185-205

    WOD: EMOTM 20 mins

    Even: 3 strict HSPU (scaled to 6 hand release pushups)
    Odd: 3 Squat Cleans at 165#

    11th minute failed 1 clean
    13th minute failed 2 cleans
    15th minute until end dropped weight to 135#

  18. Lora

    Mobility + WU
    Strict pullups (4-3-3-3-3)

    Strength – 1RM squat cleans
    135-140-145-150-155-165#
    (10# under my PR)

    WOD
    EMOTM x 20min
    even – 3 strict HSPU (scaled to 6 pike push-ups from knees off 20″ box)
    odd – 3 squat cleans @135#

    Fun WOD. Harder than it looked on paper.

  19. Maddy

    Mob / WU x 1
    Group squat clean WU (15# bar, switched to power cleans at the end)

    Power cleans x 1
    30 – 40 – 50 – 55 (actually did 2 of each because I knew I wouldn’t be going very heavy)

    WOD : EMOTM 20 mins
    Even : 6 HR pushups
    Odd : 3 Power clean @40#

    Cashouts : Stretching calves, hamstrings, glutes

    🙂

  20. Amanda

    Strength: squat cleans
    85-100-120-130-140
    140# was a theoretical 1rm based on my 5rm, so I finally got a chance to actually lift 140#. It was fun. 🙂

    WOD with #105 (started with 110, dropped 5# after the second round) and my HSPU were with an a May and 10# plate. That was humbling, because I am good at kipping HSPU and I struggled with these strict today. I’ve got a new goal.

    This was a great wod and fun class. I’m afraid of my legs for tomorrow…

  21. Maria

    Strength – 1RM squat cleans
    65-75-85-95-115

    WOD
    EMOTM x 20min
    even – 3 strict HSPU (with Abmat and 25#plate)
    odd – 3 squat cleans @ 90#

    I didn’t go heavy enough, stop being a wuss! lol

  22. CAM

    Mob
    WU X 1

    Strength:
    Squat Clean X 1
    135 – 155 – 175 – 180 ran out of time.

    WOD: EMOTM 20 mins
    Even 3 HSPU with Ab mat
    Odd: 3 Squat Clean at 135

    Thanks Coach Kevin

  23. Shawn Johnson

    mob wux1 12 rep
    group wu

    strentgh
    1 rm squat clean
    95-115-125-135-155

    EMOTM for 20 min

    even 3 strict HSPU (abmat until the 4th round of push ups then added a 10 lb plate)

    odd 3 squat clean 125#

    Finished off with 8 HSPUs

  24. Vanessa Champion

    Much needed mobility class

    Group WU

    1RM squat clean
    55-65-75-80f-80f
    I just couldn’t get under the 80# tonight. Next time

    WOD: EMOTM 20mins
    3 HSPU (6 HRPU)
    3 squat cleans @ 60#

    Switched to negative push ups after min 14. Thanks Kevin for showing me these!

  25. Corinna

    12 strict pull-ups

    Group WU

    Strength: Squat Cleans

    95-105-115-125-135-140-145(fail)

    WOD: HSPU’S with abmat and 45lb plate and Squat Cleans @ 115lbs

  26. Craig Hatto

    Mob
    Wu x 12 all strict

    1 RM Squat Clean
    135,155,175,185,205,215(F),215 pr 10#
    Was feeling tired from dead lifts yesterday but it still went well.

    EMOTM 20min
    Even 3 HSPU 45# ab mat
    Odd 3 squat cleans @ 165#
    Was able to complete all rounds.

    Cashout: 100du

  27. Tania

    1 RM Squat clean 55, 65,70,75,80,85,90,95,100 (Yay! FInallly only 5# PR but technique felt much better! Thanks Jo for your comments today that gave me mental reminders of technique and thanks to Kevin and Amanda who have been helping me wtih these lots lately. Next time I want to try above 100# b/c this was not my max.

    WOD- EMOTM 20 min.
    Even – 3 HSPU ( 6 Pike Pushups)
    Odd – 3 squat cleans @ 80#

    Was too light…. I did every round 3 reps in a row .. will know for next time! Great class to see so many people lifting heavy and pushing themselves. Great work 4:15 crew! 🙂

  28. David

    W-U x 1
    Group Warm-up

    Squat Clean 1RM
    135/185/205/225 (15# PR)

    WOD … this one was not pretty
    OTM x 20
    even- 3 HSPU (used a mat for 2 rounds; +25# plate for another 2; and then + another 10#
    for the rest)
    odd – 3 squat clean @ 185# (completed all 3 reps for only the first 3 rounds, then was
    either 2,1, or 0 reps per minute … ).

  29. Ryan

    – Mob
    – WUx1, 12 reps
    – Group WU

    – Strength: Find 1RM squat clean… 1x…
    65-75-85-95-105-110-110

    WOD… EMOTM 20
    – Even: 6 HRPU
    – Odd: 3 squat clean 85#

  30. Gabriel

    WUx2 12 reps
    Group WU

    Strength: Find 1RM squat clean… 1x…
    135-155-165-175-185-195-205(f)

    WOD… EMOTM 20
    Even: 6 HRPU (1st 10 min used 25#+Ab matt- last 10 added 10# plate)
    Odd: 3 squat clean 155#

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