Strength and Core

2
Oct

Strength and Core

Bring a Friend Day on Wednesday!

Clean DL + Power Clean + Hang Squat Clean
Build up to a heavy set

Floor Wipers x10 (2-count)
3 sets

2 min plank
2 min side plank (L)
2 min side plank (R)

Ben

19 Responses

  1. Mario B.

    Clean DL + Power Clean + Hang Squat Clean
    Build up to a heavy set

    bar-95-115-135-155-175-185-195-#200. (#200 is a PR for clean, kinda silly to do it in a complex, but guess didn’t think about it or let myself mentally fail!)
    Glad to finally get #200 to my shoulders. been stuck @ #195 for a bit.

    Floor Wipers x10 (2-count)
    3 sets
    95-115-135

    2 min plank
    2 min side plank (L)
    2 min side plank (R)

    Total time: 8:15.
    Good job 6 amers!
    Thanks Kevin for the tips & Class!

  2. Emilie

    Clean dl power clean squat clean heavy single
    55, 65, 75, 85, 95, 105 rode the squat down, 105 nailed it.

    Floor wipers
    55, 65, 75

    Planks 2min unbroken
    Break
    Left & right 15-30 sec increments
    8 min

  3. Rob C

    Clean DL + Power Clean + Hang Squat Clean
    Build up to a heavy set – 175#

    Floor Wipers x10 (2-count)
    3 sets
    95-115-135

    2 min plank
    2 min side plank (L)
    2 min side plank (R)
    8:55

  4. Christie

    Clean DL Power Clean Hang Squat Clean
    55-75-85-95#
    Failed on the HSC twice @ 105#

    Floor Wipers x10 (2-count)
    3 sets
    55-65-65#

    2 min plank
    2 min side plank (L)
    2 min side plank (R)

    Total time; 9:57
    I’ll take it after being out with a neck injury last week! First plank done in 2:05, but the shoulder/neck was tough on the sides today.

    Thanks for the class Kevin.

  5. Del

    Clean DL + Power Clean + Hang Squat Clean
    Build up to a heavy set
    135-155-175-185-195-205(fail HSC)
    Floor Wipers x10 (2-count)
    3 sets
    135-145-145
    2 min plank
    2 min side plank (L)
    2 min side plank (R)
    9:05

    Thanks Kevin!

  6. Shawn Johnson

    MOB + WUx1 + 200M run
    Group WU + MOB

    Clean DL + Power Clean + Hang Squat Clean
    Build up to a heavy set
    95×10 Lets call this my WU set
    115-135-155-165F-160

    Floor Wipers x10 (2-count)
    3 sets
    95-115-135

    2 min plank
    2 min side plank (L)
    2 min side plank (R)
    6:27

    Bridge hold against wall – felt great on lower back.

    Nice race Gabe! Good job mornin crew!

  7. WUx1 + CS
    MOB + WUx1 + 200M run

    Group WU + MOB

    Clean DL + Power Clean + Hang Squat Clean
    Build up to a heavy set
    95-115-135-155-165-170-175F (Did not get the HSC)

    Floor Wipers x10 (2-count)
    3 sets
    135-145-155

    2 min plank
    2 min side plank (L)
    2 min side plank (R)
    7:00

    Way to go morning peeps!

    Thanks Kevin!

  8. Mario R

    Group WU MOB

    Clean DL Power Clean Hang Squat Clean
    Build up to a heavy set
    45-95-115-135-155-175-185-195 (ugly but made it)

    Floor Wipers x10 (2-count)
    3 sets
    95-115-135

    2 min plank
    2 min side plank (L)
    2 min side plank (R)
    6:30

  9. stephdh120

    Clean DL & Pwr Clean & Hang Sq Clean
    55-75-85-90-95#

    Floor Wipers x10
    55-65-70#

    Core Cashout
    2 min Plank
    2 min side L Plank
    2 min Side R Plank
    Total: 7.45

  10. francis landry

    wux1
    group wu

    Clean DL + Power Clean + Hang Squat Clean
    Build up to a heavy set
    95-115-135-155-175-185-195

    Floor Wipers x10 (2-count)
    3 sets
    135-155-185

    2 min plank
    2 min side plank (L)
    2 min side plank (R)
    7:10

  11. Gilles

    mob wux1
    clean deadlift +
    power clean +
    hang squat clean
    45-95-115-125-135-145
    floor wiper x 10
    95-115-125
    core cash out
    2 min plank
    2 min plank left
    2 min plank right
    6:05

  12. Samantha C

    wux1
    group wu

    Clean DL + Power Clean + Hang Squat Clean
    Build up to a heavy set
    55×2- 65×2, 70×2(PR), 75×2(PR), 80×2(PR), 85×1(PR)

    Floor Wipers x10 (2-count)
    3 sets
    55- 70- 80

    2 min plank
    2 min side plank (L)
    2 min side plank (R)
    Stopped at 10:18 couldn’t hold them any longer.

    PR on my Power Clean by 20# and PR on my Hang Squat Clean by 55#. Thanks Marcel for the help.

  13. Mat D

    Clean DL + Power Clean + Hang Squat Clean
    115 #

    Floor Wipers x10 (2-count)
    3 sets @ 65#

    2 min plank
    2 min side plank (L)
    2 min side plank (R)

    Time: 7:00

  14. Aubrey Kirkpatrick

    wux1
    group wu

    Clean DL + Power Clean + Hang Squat Clean
    Build up to a heavy set
    55-75-95-115-125-135-145 tried 3 times got 2 of 3 moves…next time!
    Thanks Marcel for pointers.

    Floor Wipers x10 (2-count)
    3 sets
    55,55,55

    2 min plank
    2 min side plank (L)
    2 min side plank (R)
    7:10
    Thanks Matt

  15. Melanie M

    Clean DL Power Clean Hang Squat Clean
    Build up to a heavy set
    35 – 55 – 75 – 85 – 95
    Squat Cleans felt good

    Floor Wipers x10 (2-count)
    3 sets
    35 – 55 – 75 – 80
    2 min plank
    2 min side plank (L)
    2 min side plank (R)
    6:55

  16. Clean DL + Power Clean + Hang Squat Clean
    Build up to a heavy set
    55# (hurt the wrist, so dropped down in weight) – 40# – 40# – 50# – 50# – 55#
    Navigating around the belly is difficult

    Floor Wipers x10 (2-count)
    3 sets
    Modified to 3 sets of 20 hanging knee raises.

    2 min plank
    2 min side plank (L)
    2 min side plank (R)

    Belly apparently isn’t up to bracing for this anymore…
    Thanks for the quick mod Marcel. Modified L-sit kind of thingy on a bench. 8:05

    This was tough, but I slogged through and finished.

Leave a Reply