Strength Day

5
Feb

Strength Day

Lots of stuff in today’s class. Please be on time and warmed up, ready to go.

Weighted Pullups – 3RM

Bentover Rows – 3×10

Clean Pulls – 5×3

3 max sets of Hollow Holds
Rest 30 sec between sets

Daniel keeps the bar nice and close

Daniel keeps the bar nice and close

67 Responses

  1. Alaina

    Mob. and WUx1
    Tried T2B, got 4 in a row
    Weighted Pullups 3RM: 3x (ring rows, ring rows horizontal, blue band, pink band…first time, got 3) and then 2 sets of 3 negatives, those were the hardest
    Bent Over Row 3x (35, 45, 55)
    Clean Pulls (read that one wrong) so I did 5 X (55, 85, 90, 95, 95)
    Thanks for the encouragement to go heavier Kevin!
    Hollow Holds 3 sets with 30 secs. rest between each one. Got 1min., 30 secs. and 30 secs. Wow, those were hard! Nice to see all you cheerful early morning people!

  2. Mobility + WUx1
    Group mobility + WU

    Weighted pullups x 3
    red-red-purple-purple(reverse grip)-negatives-negatives

    Bent over rows x 10
    45-65-85

    Clean pulls x 3
    85-105-125-135-145

    Hollow holds (3 sets with 30s rest between)
    47s-26s-12s

  3. Kelly B

    Mobility
    WU x 1
    Group WU + Mobility

    Weighted Pullups – 3RM
    no band, 5#, 5# (2 reps), 2.5# (2 reps)

    Bentover Rows – 3×10
    45, 55, 65

    Clean Pulls – 5×3
    55, 85, 95, 105, 115, 125 (thanks for the push Kevin)

    3 max sets of Hollow Holds (Rest 30 sec between sets)
    1:19, 1:04, 31 sec

    Great class!

  4. Blake

    WU x 1

    Practiced slow Front Squats w/ pause at the bottom 5 x 5 @ 95
    Working on not going so low, keeping back straight & elbows up.

    Practiced Squat cleans with a box 5 x 3 @ 95#
    Working on not bottoming out.

    Group Mobility

    Weighted Pullups x 3
    35 – 45 – 50 (5# PR)

    Bentover Rows x 10
    95 – 115 – 125

    Clean Pulls x 3
    125 – 135 – 165 – 185 – 220
    Need to remember to actually “pull” at top of extension.

    Hollow Holds
    1 min + 30s + 30s = 2 min

  5. Trent

    Group Mob/Wu

    Weighted Pullups x 3
    20-25-30-35×1

    Bentover Rows x 10
    45-65-95

    Clean Pulls x 3
    95-135-155-165-175-175

    Hollow Holds 3 sets

    Kevin pointed out a weakness/form issue on my strict pullups. Good to know while I build up pullup strength again.

  6. 1) Thanks again everyone for your feedback on yesterday’s WOD. It was fun to see all your great results on it.

    2) I missed it last night, but the folks from the prep class really stepped up in posting there results yesterday after tackling the “Deck of Death” WOD. That’s awesome. Some of our regulars should get in the habit of posting more often, or start posting… 😉

      1. Heather S

        3 p.m. and the pecs and shoulders are now taking notice of Super Mario’s challenging creation yesterday. Mario, What Have You Done??? 🙂

  7. Ginette

    Mobility
    Warm up x1
    Group mobility and warm up
    Weighted pull ups scaled to ring rows
    Bentover row x10 : 35, 40, 45
    Clean pulls x 3: 45, 65, 70, 75, 80
    (Thanks for the push Kevin)
    Hollow holds 3sets: 1:27, 33, 20

    Great class Kevin, welcome back Rachel! 🙂

  8. Sebastian

    WUx1 (incl 4 strict MUs and 6 alternating pistols)

    Pullups (x3)
    25-35-40-50(x1)F

    Bent Over Row (x10)
    95-135-135(did not reach good height on last 2-3 reps)

    Clean Pulls (x3)
    135-155-185-205-225

    Hollow Holds
    70sec
    30sec
    30sec

  9. Jeff L

    Mobility + WUx1
    Group mobility + WU

    Weighted pullups x 3

    Black Band X 5 sets

    Bent over rows x 10

    95-105-110

    Clean pulls x 3

    110-185-205-225-245

    Hollow holds (3 sets with 30s rest between)

    80 sec
    60 sec
    60 sec

    Great Class Kevin!!

  10. BJ

    Mobility + WUx1
    Group mobility + WU

    Weighted pullups x 3
    Ring rows-ring rows-green&purple-green& purple-green&purple

    Bent over rows x 10
    15-25-35

    Clean pulls x 3
    35-55-65-85-95

    Hollow holds (3 sets with 30s rest between)
    39s-29s-29s

  11. Gillyon

    Warmup

    Weighted pull-ups (3) strict – 2.5 – 5 – 7.5
    Bent over ring rows (5) 35-55-75
    Clean pulls (3) 75-85-95-125
    Hollow holds. A lot of swearing. I can’t keep my back flat on the ground.

    Ended class with a Monday race with Kevin and Lance. I lost…but they watched and stole my technique. Hehe

    Ended with a bar muscle up…just because.
    Great class!

  12. Jackie

    Strength day!
    Weighted Pullups – 3RM
    Bentover Rows – 3×10 (misread white board..oops)
    35×5, 45×5, 55×5, 65×5
    Clean Pulls – 5×3
    55,75,95,105

    3 max sets of Hollow Holds
    Rest 30 sec between sets

    40,40,40

    Great job 415

  13. mob wux1
    group mob+wu

    weigthed pull up
    10×3 20×2 15×3

    bent over row 3×10
    65-85-105

    clean pull 5×3
    95-135-155-185

    hollow hold 3 set
    30 sec rest each round
    2:16
    1:21
    16 sec

  14. Vanessa Champion

    Weighte pull ups 3RM
    Ring rows, blue+ purple, blue negatives

    Bent over rows 3x10reps
    35-45-55-65(5)

    Clean pills 5x3reps
    55-65-75-85-95-105
    Started too light so Amanda asked me to do another set 🙂
    Thanks for the tips Amanda and Kevin. Hopefully I’ll break the 80# cleans I’m stuck at!

    Hollow holds
    1:07, 34, 30

  15. Ryan F.

    – mob
    – WUx1
    Group mob + wu (40# KB deadlift, high pull, goblet squat, Russian KBS, kbs)

    Pull ups x3
    Blue band-red-purple-purple (first time I succeeded at purple :))

    Bent over rows x10
    45-75 (bad form, kmess together, thanks for pointing it out Amanda!)-75(done right)-95

    Clean pulls x3
    105-115-125-135-145-155

    Max hollow hold x3…
    62-32-31

  16. Sheldon

    MOB WUx1

    Took a stab at a Bar Muscle up and nailed a few clean ones right off the bat. I was never able to get these before despite being able to do a regular muscle up. I hope they show up in the games now. 🙂

    Weighted Pullups – 3RM
    35, 50, 70 Fail, 45

    Bentover Rows – 3×10
    95, 115, 135

    Clean Pulls – 5×3
    135, 155, 185, 185, 185

    Hollow Holds
    1:17, :40, 1:00

  17. Mobility
    WU x 1
    Group WU + Mobility

    Weighted Pullups – 3RM
    Blue band, Blue Band, Red, Red, Purple

    Bentover Rows – 3×10
    45-85-95-100

    Clean Pulls – 5×3
    85-95-115-135-155

    3 max sets of Hollow Holds (Rest 30 sec between sets)
    44, 32, 31 sec

    Great class Amanda! And thanks for the help Kevin 🙂

  18. Frank

    WUx1
    Group mobility + WU

    Weighted pullups x 3
    15-20-25-30 – 5# PR

    Bent over rows x 10
    45-95-115

    Clean pulls x 3
    115-135-155-185-205

    Hollow holds (3 sets with 30s rest between)
    1:35; 1:00; 1:00

  19. Mobility + WUx1
    Group mobility + WU

    Weighted pullups -3RM
    Ring row – 5-5-4-5

    Bent over rows – 3×10
    15-25-35

    Clean pulls- 5×3
    35-35-55-60-65-65

    Hollow holds (3 sets with 30s rest between)
    34-41-33

  20. Valerie Arseneau

    WUx1
    Group mobility + WU

    Weighted pullups x 3
    BW-5# -7.5#- 10# (x2) started to do the frog legs on rep 3 lol.

    weighted pull ups! yeille!! couldn’t do 1 pull up when I started 🙂

    Bent over rows x 10
    40-50-65

    Clean pulls x 3
    65-75-85-105-115

    Hollow holds (3 sets with 30s rest between)
    1:04 – 38sec – 28 sec

    Last set was nearly impossible to keep my back from leaving the ground!

  21. Chris

    WUx1
    Group mobility + WU

    Weighted pullups x 3
    15-20-25(2)-30(2)

    Bent over rows x 10
    45-95-115-125

    Clean pulls x 3
    all at 155

    Hollow holds (3 sets with 30s rest between)
    1:00, 30, 30 secs

    Good job Jason and Frankie on your pullups!

  22. Natacha

    Pull ups 3 rm to 3 neg

    Nentover rows 10 rm to 55#

    Clean pulls to 105#

    Hollow holds 37 sec, 22, 23 sec… Abds still a little wonckey from inverts a few weeks ago… But glad I could do these

    Thanks for your focused coaching Kevin… Much appreciated

  23. Craig H

    Mob
    Wux1
    Power cleans x3
    135, 145×5 sets touch and go
    Front squat + split jerk (3+1) x 5
    145,155,165,175,185

    Cashout
    Walking lunge 20m right arm then 20m left arm 2 rounds
    53# kb overhead

  24. Mob, WUx1
    Group mob/WU

    Pull ups 3RM
    Got blue + purple band once (for 3 reps), but felt like I barely got it, but blue + pink I can get for 3 reps no problems. First time on anything less than a green band though!

    Bentover rows 10RM
    15 – 35 – 55

    Clean pulls
    55 – 75 – 95 – 105 – 115

    Hollow holds
    48s, 28s, 22s

    And it’s now Thursday morning and my traps are aching 🙂

  25. Gabriel

    Mob, WUx1
    Group mob/WU
    Pull ups 3RM
    45-50-53-63×2!

    Bentover rows 10RM
    65-85-105

    Clean pulls
    105-125-135-145-155

    Hollow holds
    1:06-39-34

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