More bar

4
Jun

More bar

Running clinic is tonight! Still a few spots left.

Hopper Registration is open!

Movement Review

Every 3 minutes for 10 rounds:
1 Hang Squat Clean
1 Front Squat
1 Push or Split Jerk

You’ll get to 70% and have the choice to stay there, or build up a little more over the 10 sets. Lots of recovery time here, so technique and weights can be AWESOME!

Ryanne

21 Responses

  1. Shawn Johnson

    Build up to weight
    95-115

    Every 3 minutes for 10 rounds:
    1 Hang Squat Clean
    1 Front Squat
    1 Push or Split Jerk

    95-105-105-115-115-125-125-125-125-125

  2. Cheryl

    Every 3 minutes for 10 rounds:
    1 Hang Squat Clean
    1 Front Squat
    1 Push or Split Jerk

    1-3: 45#
    4-5: 50#
    6-8: 55#
    9-10: 60#

    Thanks Shane!

  3. Mark

    Every 3 minutes for 10 rounds:
    1 Hang Squat Clean
    1 Front Squat
    1 Push or Split Jerk

    build to 135# for 5…grip issues so stayed light.

  4. Del

    Every 3 minutes for 10 rounds:
    1 Hang Squat Clean -felt good
    1 Front Squat
    1 Push or Split Jerk – did not feel good – worked on split
    145-150-155-160-165-170-175-180-185-200

    Thanks Cara!

  5. Remi F

    Every 3 minutes for 10 rounds:
    1 Hang Squat Clean
    1 Front Squat
    1 Push or Split Jerk

    75-95-105-115-125-135-145-155-165-170#

    At 170, I got the hang SC, but dropped it on the FS (elbows were down).

    Thanks Cara!

  6. Kelly B

    Every 3 minutes for 10 rounds:
    1 Hang Squat Clean
    1 Front Squat
    1 Push or Split Jerk

    65-75-85-85-85-90-95-100-105-115#

    Thanks Cara! Great work Kevin and Del 🙂

  7. Fred

    Every 3 minutes for 10 rounds:
    1 Hang Squat Clean
    1 Front Squat
    1 Push or Split Jerk
    WUx5 @ 105#; WUx3 @ 125
    WOD: 145-155-165-170-175-180-185-190-195-200#
    5# away from recent PR of 205# for HSC + SplitJerk… supper stoked about that!

    Fun WOD with everyone lifting individually at the end… thanks Kevin

  8. Gabriel

    Build up to weight
    75-90

    Every 3 minutes for 10 rounds:
    1 Hang Squat Clean
    1 Front Squat
    1 Push or Split Jerk

    105-110-115-120-120
    125-130-135-135-135

    Thanks Shane!

  9. Jeff Leech

    Every 3 minutes for 10 rounds:
    1 Hang Squat Clean
    1 Front Squat
    1 Push or Split Jerk
    185-205-210-215-220-225-230-235-235-235

    Fun wod…things to work on as follows
    stay off toes in squats, punch harder on split jerk, get lower…improve mobility to get a full grip on the bar..etc..etc…etc

  10. I love a good barbell complex!
    And what’s even better, no misses!

    105-125-135-145-155-165-175-185-195-200#

    Definitely the heaviest I done for this kinda of thing and only the second time I’ve put 200# over head since before my injury 🤗🤗🤗

    Thanks Matt!

    Did some work in the garage gym before too:

    Back squat waves
    225# x3
    245# x1
    230# x3
    255# x1
    235# x3
    260# x1

    Front rack reverse lunges
    2×12 @ 125#

    Snatch work
    85# x3 (power)
    105# x2 (power)
    115# x1
    125# x1x5

    Comp Train wod: “Power ranger”
    15 Power cleans @ 125#, 600m run
    10 Power cleans @ 145#, 400m run
    5 Power cleans @ 160#, 200m run
    10:53

  11. Mario Richard

    Every 3 minutes for 10 rounds:
    1 Hang Squat Clean
    1 Front Squat
    1 Split Jerk

    155-175-185-185-195-195-205-205-215(failed the jerk)-225

  12. Sam Moody

    Every 3 minutes for 10 rounds:
    1 Hang Squat Clean
    1 Front Squat
    1 Push or split jerk- did push jerk

    40-45-50×2-55-60-65×2-70-75#

    Matched my PR on the front squat. Everything felt good.

  13. Aubrey

    Every 3 minutes for 10 rounds:
    1 Hang Squat Clean
    1 Front Squat
    1 Push or Split Jerk

    105-115-125-135-145-155-155 failed and sprained wrist, heard a pop and it scared me lol..ugh!!

  14. Frankie

    Every 3 minutes for 10 rounds:
    1 Hang Squat Clean
    1 Front Squat
    1 Split jerk

    160-165-170-175-180-185-190-195-200-205

  15. Blake

    Every 3 minutes for 10 rounds:
    1 Hang Squat Clean
    1 Front Squat
    1 Split jerk

    165-165-165-175-175-185-195-205-210-215
    Fun class!
    Still getting a little “toesy” but working on it.
    Thanks for the great coaching Kevin!

    Fun way to finish!

  16. Running Clinic

    – Focus on breathing every 3-4 steps inhale and exhale
    – Keep arms from swinging (use shadow when possible)
    – Keep feet inline with leg without butt kicks

    Ran a mile in 11:23 happy with that

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