PA Special

11
Oct

PA Special

Hang Squat Cleans
3 sets of 2 reps at 60-70-80% of 1 RM
3 minutes of rest between each set.

Row 1000m
then 6 Rounds
10 Wall Ball (20/14# @ 10/9′)
2 Hang Squat Cleans (185/135#/80%)

*Pace the row. Pick a med ball you can do unbroken. And focus on all the main points of the clean (the coach will review these).

Greg

Greg

17 Responses

  1. Shawn J

    Group MOB WU

    Hang Squat Cleans
    3 sets of 2 reps at 60-70-80% of 1 RM
    3 minutes of rest between each set.
    95×5
    115-135-155

    Row 1000m
    then 6 Rounds
    10 Wall Ball (20#)
    2 Hang Squat Cleans (155#)
    Time = 14:20

  2. Greg

    Wu and mob
    Hang Squat Cleans
    3 sets of 2 reps at 60-70-80% of 1 RM
    3 minutes of rest between each set.
    Wu 5×95
    Sets at 115-135-145

    Row 1000m
    then 6 Rounds
    10 Wall Ball (20/14# @ 10/9′) scale 16#
    2 Hang Squat Cleans (185/135#/80%
    Scaled at 115#
    Time 15:09
    Tha ks Shane tough one.

  3. MARK D

    MOB + Group WU & MOB

    Hang Squat Cleans
    3 sets of 2 reps at 60-70-80% of 1 RM
    3 minutes of rest between each set.
    WU – 75# x 5
    85# – 95# – 105#

    Row 1000m
    then 6 Rounds
    10 Wall Ball (20/14# @ 10/9′) – 14#
    2 Hang Squat Cleans (185/135#/80%) – 105#

    TIME: 12:02

  4. Hang Squat Cleans
    3 sets of 2 reps at 60-70-80%
    3 minutes of rest between each set.
    WU – 85# x 5
    95# – 105# – 120#

    Row 1000m
    then 6 Rounds
    10 Wall Ball @ 14#
    2 Hang Squat Cleans @ 105#

    11:41

    Thanks Shane – I liked that once it was over 🙂

  5. Hang Squat Cleans
    3 sets of 2 reps at 60-70-80% of 1 RM
    3 minutes of rest between each set.
    wu-95×5,105-125-145
    Row 1000m
    then 6 Rounds
    10 Wall Ball (20/14# @ 10/9′)
    2 Hang Squat Cleans (185/135#/80%) – 145#

    11:54

    Went a little to quick into the first Hang Squat Clean and my Hammy’s said nope! After a little rest things went ok 😉

    Thanks Matt and Amanda!!

  6. Mobility
    Group warm-up and movement practice

    Hang Squat Cleans
    3 sets of 2 reps at 60-70-80% of 1 RM
    3 minutes of rest between each set.

    Warm-up 30×5
    35, 40, 45 x 2

    Row 1000m
    Then 6 Rounds
    10 Wall Balls (8# @ 9′) all unbroken, these felt good. Probably the 9′ target!
    2 Hang Squat Cleans (45#)

    11:20

    Thanks for the class Shane and Matt. Some great tips as usual Shane!

  7. Steph H

    Mob
    Group Mob & WU

    Hang Squat Clean
    3 sets x2
    WU @55#
    60-70-80#

    WOD
    Row 1000m
    Then… 6 rounds
    10 WB (8#)
    2 Hang Sq Cl (80#)
    Time: 12.11

  8. Amanda

    Wod with 105#. 10# less than my 80% and they were still brutally fk’ing heavy!

    I liked the wod though! Even though there were wall balls in it!

    14:37

  9. Amanda B

    group wu and mob

    hang squat cleans
    warmup @ 50%- 45#

    3 sets of 2 reps
    60%- 55#
    70%- 60#
    80%- 70#

    WOD;

    1000m row

    6 rounds of;
    10 wall balls 6#- did one set and my knees were killing me, changed to push press after that with 45# bar
    2 hang squat cleans- after the first round switched to hang cleans with 70#

    Time- 13:12

  10. MOB + 10 Pull Ups

    Group MOB & WU

    Hang Squat Cleans
    3 sets of 2 reps at 60-70-80% of 1 RM
    3 minutes of rest between each set.
    55×5
    65-75-85

    Row 1000m
    then 6 Rounds
    10 Wall Ball (14#)
    2 Hang Squat Cleans (85#)
    Time = 11:54

  11. WUx1
    Group MOB WU

    Hang Squat Cleans
    3 sets of 2 reps at 60-70-80% of 1 RM
    3 minutes of rest between each set.
    85×5
    100-115-135

    Row 1000m
    then 6 Rounds
    10 Wall Ball (20#)
    2 Hang Squat Cleans (145#)
    Time = 12:23

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