Strength Day

12
Nov

Strength Day

Hang Power Clean
60×3; 65×3; 70×2; 75×2; 75×2; 75×2

Back Squats x5
60-65-70-75-80

Have you seen our new GHD machine? Be sure to ask a trainer before trying it.

Have you seen our new GHD machine? Be sure to ask a trainer before trying it.

65 Responses

  1. Looking strong on the GHD Karen!

    I almost canceled this morning, but glad I didn’t! It always feels good to move in the morning
    Hang Power Clean
    60×3; 65×3; 70×2; 75×2; 75×2; 75×2
    Messed up an thought the first 2 were the same % so:
    70-70-75-80-80-80#

    Back Squats x5
    60-65-70-75-80
    95-100-110-115-125#
    Thanks for letting me join your bar Kelly & Alaina! You ladies are stronger than you know

    1. Chantal L.

      Psss. I forgot to tell you in person, maybe because that would of been awkward, but your elbows are so FAST coming around the bar on the HPC 🙂

  2. Ginette

    Mobility
    Warm up plus 250 m row
    Group mobility
    Strength day:
    Hang power clean (60%×3, 65%×3, 70%×2, 75%×2, 75%×2) (#40×3,#50×,#55×2,#60×2,#60×2)

    Back squats ×5: (60%, 65%, 70%, 75%, 80%) (#35, #55,#60, #65,#70)
    (Nice sharing the bar with you Jackie)

    Cash out: 2 minute plank unbroken (Patrick told me my plank looked like the London Bridge….I fixed that up real quick! 🙂

    Thanks for the great class Patrick…great tips and great coaching,
    Great work 6amers!

  3. Alaina

    Mob. and WUx1 plus 250m row
    Group Mob.
    Strength Day:
    Hang Power Clean (%60×3, 65×3, 70×2, 75×2, 75×2, 75×2)
    (# 65, #70, #75, #85, #85, #85)
    Thanks for the tips Patrick! It felt really light this morning 🙂

    Back Squats with Kelly and Vanessa 🙂
    5 x (# 95, 100, 105, 115, 125) Have not found a 1RM yet for this movement so today this is kinda a PR, 5×125# translates to a possible 150# 1RM so that is a #15 PR…..gotta get to a lab and check this out soon. Thanks girls for the push!!

    Cashout: 2 min. plank…..rested twice for 3-4 secs. each….:(
    Thanks Patrick!!

  4. Kelly B

    Mobility
    WU x 1 + 250m row
    Group Mobility

    Strength Day:

    Hang Power Clean
    60×3; 65×3; 70×2; 75×2; 75×2; 75×2
    65-70-75-80-80-80

    Back Squats x5 (nice sharing the bar Alaina and Vanessa – thanks for the push)
    60-65-70-75-80
    95-100-110-115-125

    Cashout: 2min plank unbroken 🙂

    Good job everyone. Thanks Patrick!

  5. Chantal L.

    WU x1 + 250m row

    Strength day!

    Hang Power Clean
    3x 80, 3x 85, 2x 105 (was still in bed… took 10# plates instead of 5#, should of been 95), 2×100, 2×100, 2×100

    Back Squats x 5
    140 – 150 – 160 – 170 – 185

    Cashout: accumulate 2 min plank – broke it down into 2 x 1 min with 30 sec rest in between.

  6. Kevin

    HPC
    135×3
    155×3
    165×3
    180×2
    190×2
    190×2
    190×2

    HBBS x5
    190-205-225-240-250

    Cleans felt good. Squats were tough. Still sore from Monday’s 30’s.

    Thanks for partnering up Tim.

  7. wux1 + 200m row

    Hang Power Clean
    95×3-100×3-105×2-115×2-115×2-115×2 (should go heavier was too easy)

    Back Squats x5
    155-170-185-195-210 (These felt light but was based on my max of 265)

    Great work morning peeps!

  8. Mob + WUx1

    Back Squat WU
    – Foam Roll lower back
    – 10×45#, 10×95#, 5×135#

    Back Squat (lift every 3 mins)
    6-6-6-5-5
    185-205-225-245-265#

    Snatch Balance WU
    – Lacrosse ball on shoulders
    – Behind Neck Snatch Press 10×45#, 10×65#
    – Snatch Balance 5×85#

    Snatch Balance (lift every 3 mins)
    3-3-3-3-3-3-3-3
    135-135-145-145(x2)-135-135-135-135#
    … failed rep 3 on set 4, decided to go back down to 135 instead of increasing. Technique got much better, last set was getting tired.

    Shoulder Press WU
    10×45#, 10×65#

    Shoulder Press (lift every 3 mins)
    6-6-6-5-5
    80-90-100-110-120#

    Plank: 3 min unbroken (PR)

    LISS Work
    Row 35 mins = 7718m

  9. After Coaching 8:30 Class while waiting for Mario!

    Mobility
    WUx1 + 500m Row

    Hang Power Clean
    60%×3 – 75#
    65%×3 – 80#
    70%×2 – 85#
    75%×2 – 90#
    75%×2 – 90#
    75%×2 – 90#

    Back Squats x5
    60% – 95#
    65% – 105#
    70% – 115#
    75% – 120#
    80% – 130#

    2 Min Unbroken Plank

      1. The most recent ones I have are a Hang Clean(but not Hang Power Clean) # from a WOD on October 3 but it had 30 reps…so I wasn’t sure if I should use that weight or not because it didn’t seem very high?

        I have another Hang Power Clean from a WOD on Sept. 24 but it was based off of 70% of Push Press as per the WOD instructions.

        I did find a Hang Power Clean from way back in July and my weight for 5 reps was 55#….so based on that I probably wasn’t lifting enough today 😛

  10. Mobility
    WU x 1 + 250m row
    Group Mobility

    Strength Day:

    Hang Power Clean
    60% x 3, 65% x 3, 70% x 2, 75% x 2, 75% x 2
    40×3; 45×3; 50×2; 55×2; 55×2; 55×2

    Back Squats x5 – fun with Ginette 🙂
    60%-65%-70%-75%-80%
    55,60,65,70,75 (these felt pretty good)

    Cashout: 2min plank unbroken.

    Excellent coaching Patrick. Really good tips and techniques this morning.

  11. Blake

    Hang Power Clean
    95(5) – 115(3) – 125(3) – 135(2) – 145(2) – 155(2) – 155(2) – 155(2)

    Back Squat x 5
    135 – 165 – 180 – 205 – 210 – 220

    Accumulate 2 min of Plank -> Unbroken

  12. WUx1
    250m Row
    Jumping Muscle Ups x2 top of forehead height

    Hang Power Clean
    105(3) – 115(3) – 125(2) – 135(2) – 145(2) – 145(2) – 145(2) – 155(1) – 165(1) Had some extra time so added some heavier reps at the end

    Back Squat x 5
    135 – 145 – 155 – 165 – 185
    Nice sharing the bar with you Davis!

    Accumulate 2 min of Plank -> Unbroken

  13. Hannah

    M+WU+250m row

    Hang Power Clean
    60%x3 65%x3 70%x2 75%x2 75%x2 75%x2
    45lb 50lb 50lb 55lb 60lb 60lb

    Back Squats x5
    60-65-70-75-80%
    60-65-70-75-80lb

    Accumulate 2 mins is a plank
    Unbroken

    Nice sharing the bar with you Tara!

  14. mob wux1 row 250 m straight
    hang power clean
    95×3 115×3 115×3 125×2 125×2

    back squat
    95×5 115×5 125×5 135×5 145×5
    angle still not 100% yet
    cash out 2 min plank unbroken

  15. Cara

    Hang Power Clean
    60×3; 65×3; 70×2; 75×2; 75×2; 75×2
    55(wu)-65-75-85-95-95-95#…then had time to try 100×2(f) 100×2 (PR)

    Back Squats x5
    60-65-70-75-80

    95-100-110-115-120#

    Accumulate 2min plank: 50sec;40sec;30sec

    Thanks Mario!

  16. WUx 2
    250m Row
    2 min plank

    Hang Power Clean
    85-90-100-105-105-105

    Back Squat x 5 nice sharing the bar Heather and Amy!
    105-115-25-130-140

    2 min plank

    Fun evening class! Merci Mario!

  17. Amy Hogan

    Mobility
    WU x 1 + 250m row
    Group Mobility

    Strength Day:

    Hang Power Clean

    75-80-90-95-95-95

    Back Squats x5

    85-95-100-105-110

    Cashout: 3min plank unbroken

  18. Frankie

    WU x 1 + 250m row
    Group Mobility

    Strength Day:

    Hang Power Clean – kept it light because of sore wrist/shoulder
    95×3; 100×3; 115×2; 135×2; 135×2; 135×2

    Back Squat x5
    185-205-225-245-255

    Cashout: 2min plank unbroken

  19. Janet

    Mobility
    WU x 1 + 250m row
    Group Mobility

    Strength Day:

    Hang Power Clean
    35×3-40×3-45×3-50×2-50×2-50×2

    Back Squats x5

    35-40-45-45-50

    2 min plank

  20. Mobility
    WU x 1 + 250m row
    Group Mobility

    Strength Day:

    Hang Power Clean
    60×3; 65×3; 70×2; 75×2; 75×2; 75×2
    55-60-65-70-70-70#

    Back Squats x5 (nice sharing the bar with Mandy)
    60-65-70-75-80
    75-80-85-90-100#

    Cashout: 2min plank (2:20) & 800m run

  21. Hang power clean

    145-155 X 3
    170-180-180-180 X 2

    Back Squat X 5

    245-265-285-305-325

    Thanks for sharing the bar Frankie!

    Open gym – WOD from Oct 10/14

    21-15-9
    Push press 115#
    Paralette dips

    Time – 3:26

    Thanks for the classes Amanda!

  22. Melanie

    Open gym
    Mobility + WUx1 + 250m row

    Hang power clean
    35×5 70×3 75×3 105×2 105×2 105×2 105×2

    Back squat x5
    115-125-135-145-155

    Thanks Amanda for correcting my HPC numbers! 🙂

  23. Terri-Lynn

    Mobility
    WU x 1 & 250m row

    Hang Power Clean
    %’s
    60 x 3, 65 x 3, 70×2, 75×2, 75×2, 75x 2
    70-80-85-90-90-90#’s
    These felt awesome today. Need to be more aggressive with my feet in the landing.

    Back Squat x 5
    %’s
    60-65-70-75-80
    95-100-105-115-120#’s

    Last set were a little rough. Thanks for encouragement Amanda.

  24. Mob, WUx1, 250m row (time: 50.8s)

    Group mob/WU

    Hang Power Cleans
    80#x3 – 90×3 – 95×2 – 100×2 – 100×2 – 100×2

    After working on my cleans last week, these felt AWESOME. I was a bit concerned at first that multiples at 100# might get a bit squirrely but they felt solid.

    Back squat x5
    100 – 110 – 120 – 130 – 135

    Definitely felt heavy for the last set, but felt good. New 5RM PR, too!

    Cashout – accumulate 2min plank (took 2:23 to get it – gotta work on my planks more)

  25. Heather S

    WU B x2 + 250 row

    HPC
    80-90-95-100-100-100
    I suspect it usually looks like I’m in slow motion in the final stage so thanks for the help Kevin – I get the theory, need to keep working at the bar 🙂
    For next time: Need to get “violently” under the bar.

    Back Squat x 5
    115-125-135-145-150
    Glad these were included today – lately I’ve been a little bit fearful of these and wasn’t sure how this would go since my lower half was still complaining about Monday so I’m glad we were working on 5’s at lower #.
    For next time: Be Fearless – get a spotter if you need one, but Be Fearless!!

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