Double Down

Today is a double strength day. Work your way down the strength rotation.

Cashout – Max L-sit (tuck sit)

If you have extra time, work on a “goat” (something you suck at).

The ladies taking off for their run
The ladies taking off for their run

25 thoughts on “Double Down”

  1. Valérie Arseneau

    Mob + WU x2
    Double Down!!

    5x 55-60-65-70-70 (Get under quicker!)
    5x 30-35-40-45-50 (5# PR) keep shoudlers engaged.

    Cash out Max tuck sit
    40 sec. My hands were done. Wasnt happy with that time so I tried again but ended up doing 40 sec again.

    Practice ring dips with small purple band
    2 sets of 3 reps.

  2. Mobility
    Wu x 2
    Double strength
    Cleans and squat cleans
    135/ 155/ 175/ 195 oly shoes rock, pr on squat cleans they felt really good.
    315/365/385 out if time
    Max l-sit (1:02) legs wouldn’t stay up any longer…
    Great work 6 am er’s. Great coaching Marie no:-)

  3. Mob
    Clean n Jerk
    95×5-125×5-155×3-175×2-195f-195f-185×1-190×1-195×1…..10lb PR and was pretty happy with that.
    OHS-2sec pause x 5
    A lot of good tips from the coach today….thanks:)

    1. You should note that you took your shoes off for your 190# and 195# PR lifts. 🙂
      Your clean form was quite nice throughout. Great to see!

  4. Clean n Jerk

    95×5-125×5-155×3-175×3-195f-195f-195 X 1-185×1-190×1-195×1

    OHS-2sec pause x 5
    A lot of good tips from the coach today….thanks:) X 2

    1. I am so impressed with how far you have come with OHS’s (especially with the little pause I asked for at the bottom). Well done.
      Big PR day for you 🙂

  5. Mobility
    WU X 2

    Strength: Clean X 5
    Thanks for the tips Kevin. Made a big difference.

    I only got through one strength. Took it very slow working on technique.

    L-sit – 10 seconds

    1.6k run (home)

  6. Floor Press x2

    Weighted Pullups x5

    30 sec L-sit!

  7. Mobility
    WU x 2

    Strength Deadlifts x5
    175-205-235-265-295 (1+4… I let go of the bar after 1..then went back at it) PR of 10#

    Strength Push Press x5
    85-100-115-130-140 PR of 5#

    Max tuck sit: 4 seconds. For real.

    1. “for real” – haha! Mine would be about the same – I’m certain I’ve never held it longer than 10 seconds. What a maddening movement!

  8. WU x 1 with 20# wall balls & 70# Russian KBS
    Burgener Warmup x 1

    Overhead Squat x 5
    95-105-115-125-130 (PR reps I think)

    (Squat) Snatch
    65(5) – 85(3) – 90(1/f) – 95(3) – 100(3)
    Technique felt clean(er), thanks for the coaching Kevin!

    Max. L-Sit: 23 sec.
    I was singing the alphabet song and got to the end and messed myself up…yep true story.

    DU practice: 2 in a row. Wow…

  9. mobility

    Front Squat 1RM

    Push Press 1RM

    1 leg L-sit =28 secs

    Very happy with the front squat previous PR was 225 now at 260 woohoo #35 PR. Push Press no PR though couldn’t even get my current 1 RM of 205 oh well

  10. mob wux2
    front squat
    135×5 155×5 175×5 185×5 195×5 205×5
    185×5 225×5 245×5 275×5 300×2
    cashout tuck sit
    time: 1:04

  11. Wu x 1
    Calf rolling

    Press x 5
    95,125,135,145,155 (5lb pr)

    Floor press x 5

    Snatch practice at 95lbs

    Working on getting lower but still not gettin there.

    Max l-sit = 20 seconds.

  12. Mob
    WU x 2

    Front squat
    5 x 35 – 40 – 45 – 50 – 55 – 60 – 65… it was going well and I noticed after that I had done a few extra sets. But a 10# pr so 🙂

    5 x 115 – 125 – 130 – 135 – 140
    10# pr

    Tuck sit for like 5 seconds… I could do a couple more seconds when the tip of my toes touched the floor… which is a mental thing because it wasn’t enough to hold up any of my weight… Mind over body!!!

    Extra mobility / foam roll / lacross ball on my legs.

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