More bar

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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!

Ryanne

21 thoughts on “More bar”

  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. 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. Fun morning with Del and Kelly!

    175-185-195-205-215-225-225-225-225-235

    Thanks for the tips Cara!

  4. 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.

  5. 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!

  6. 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!

  7. 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 🙂

  8. 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

  9. 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!

  10. 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

  11. Every 3 min for 10 rounds
    1 HSC
    1 FS
    1 Push/Split Jerk
    2×70#/4x 75#/ 2x 80#/ 1x 85#/1x 90#

  12. 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

  13. 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

  14. Worked up to 120# (max 145) for WOD.

    The last rep felt good. I need to get back at lifting!

    Thanks Matt!

  15. 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.

  16. 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!!

  17. 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

  18. 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!

  19. 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

  20. 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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