Running clinic is tonight! Still a few spots left.
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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!
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
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!
Fun morning with Del and Kelly!
175-185-195-205-215-225-225-225-225-235
Thanks for the tips Cara!
Fun to coach the coach in a small class. Your last two jerks looked like cake 🍰
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.
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!
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!
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 🙂
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
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!
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
Every 3 min for 10 rounds
1 HSC
1 FS
1 Push/Split Jerk
2×70#/4x 75#/ 2x 80#/ 1x 85#/1x 90#
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
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
Worked up to 120# (max 145) for WOD.
The last rep felt good. I need to get back at lifting!
Thanks Matt!
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.
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!!
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
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!
1 Round every 3 minutes:
1 hang squat clean + 1 front squat + 1 push jerk
75-80-85-90-95-95-95-100-100-100
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