Strength Day

Post-holiday strength WOD. That must mean the rest of the week is a tough one. Today can/should be tough too. The hang squat clean will help you learn to get under the bar faster and swing the elbows at lightening speed. The clean pull will help you develop power on the way up. And the good mornings will leave your hamstrings nice and… chewed up. Enjoy!

Hang Squat Clean x2
75-75-80-80-80%

Clean Pull x3
90-90-90-90-90%

Good Mornings
3×10 reps (keep it light, focus on neutral spines)

Strength days are great days
Strength days are great days

34 thoughts on “Strength Day”

  1. Hang squat clean 2 rm
    85#-85-90-90-90

    Pull cleans 5 rm
    90-105-105-105-105

    Good mornings 10 rm
    35-45-65

  2. Hang squat clean x 2
    100-100-110-110-110

    Clean Pull x 5
    130-130-130-130-130

    Good am x 10
    35-55-65 … went to 70# on June 10th but my lower back was feeling tired this morning so I didn’t attempt.

    Yay for strength days!

  3. Mob / WU

    Hang Squat Clean x 2
    145 – 155 – 165 – 165 – 165

    Clean Pulls x 5
    195 – 195 – 195 – 195 – 195

    Good Mornings x 10
    65 – 75 – 85

  4. Hang Squat Clean x2 (1 arm)
    115-115-125-125-125

    Clean Pulls x3
    235-235-235-235-235

    Good Mornings x10
    65-75-85

  5. Mobility
    WUx1

    Hang Squat Clean x2
    90-90-95-95-95

    Clean Pulls x3
    105-105-105-105-105

    Good Mornings x10
    35-55-65

    Great Class Thanks Mario!

  6. M+WU
    Group mobility

    Hang squat cleans: 2 reps
    65-65-70-70-70lb

    Clean pulls: 5 reps @ 90%
    75-75-75-75-75lb

    Good mornings: 10 reps
    35-40-40lb

  7. Mob. And WUx 2
    Hang Squat Clean 2RM
    #85-85-90-90-90
    Clean Pulls 3RM
    #100-100-100-100-100
    Good Mornings 3 sets of 10
    #50-55-65
    Great class everyone! Thanks Steph! You gave me some very useful pointers today and those HSC’s felt almost light 🙂

  8. Mob / WU

    Hang Squat Clean x 2
    95-95-100-100-100

    Clean Pulls x 5
    120 for all sets

    Good Mornings x 10
    55-65-75

    Thanks Steph! Strength days are fun!

  9. Mob/WU x 2
    Group

    1. Hang Squat Clean
    75 – 75 – 80 – 80 – 80%
    70 – 70 – 80 – 80 – 80lbs

    2. Clean Pulls x 3
    90 – 90 – 90 – 90 – 90%
    85 – 85 – 85 – 85 – 85lbs

    3. Good Mornings 10 reps x 3
    35 – 55 – 60 – 65lbs

  10. wux2
    group mob

    Hang squat clean x2
    160-160-170-170-170

    Pull cleans x3
    195-195-195-195-195

    Good mornings x10
    75-85-95 (10#PR)

  11. Caught the last 30 minutes of the 7am open gym to add deadlift retest to today’s menu 🙂

    – Mob
    – WUx1

    – Deadlifts
    110×8-165×5-195×3-225×1-255-275-285(failed 3 times) … Got 285 off the ground each attempt but it felt like my back was starting to arch so I bailed 🙁 No PR, but really close!

    – Hang squat clean x2
    120-120-130-130-130

    Clean pull x3
    145-145-145-145-145

    Good morning x10
    65-90-100 (90 was a math error, meant to do 80 then 95…)

  12. W-U x 2

    Hang Squat Clean x 2
    155-155-170-170-170

    Clean Pull x 3
    190-190-190-200-200

    Good Morning
    3 x 10
    95-105-110

    Felt great to finally working out for the first time in 4 months!!!

  13. Hang squat cleans
    2x 110-110-115-115-115

    Clean pulls
    3x 130-130-130-130-130

    Good mornings
    10x 35-45-55 – Probably my least favorite lift in the history of all lifts.

    Fun class!

  14. Patrick Arseneau

    Hang Squat Clean 2x
    135 warm up
    165-165-175-175-175 (one arm catch due to wrist injury)

    Clean Pulls 3x
    195-195-195-195-195

    Good Mornings 10x
    95-105-115

    Good times lifting heavy shit!!!

  15. Did my 50 No show Burpees!

    Started working on those freaking 300 DU’s
    Total today: 172

    24 DU in a row (PR of 11 DU)

  16. Mob + WUx1

    Summer League Individual Challenge #3
    Accumulate 300 Double Unders (did it for time in 5:14)

    Also got a new PR for 137 unbroken double-unders. That’s one more than Lance. 🙂

    Hang Squat Clean x2
    195-195-205-205-205 (PR for reps)
    … went off my Power Clean 1RM, since my HSC has not been tested in forever.

    Clean Pulls 5x3reps @ 230#

    Good AM 10-10-10
    65-95-115#

    Good class! Great work everyone!

  17. Hang Squat Clean x2
    135-135-145-145-145

    Clean Pulls x3
    165-165-165-165-165

    Good Mornings x10
    65-75-85

  18. WU

    Hang Squat Clean 2rm
    95, 95, 105, 105, 105

    Clean pulls 5×5
    135, 135, 135, 145, 145

    Good mornings 3×10
    45, 55, 75

  19. Hang squat clean x 2
    55-55-60-60-60

    Clean Pull x 5
    70-70-70-70-70

    Good am x 10
    35-40-45 …

  20. Hang squat clean 2 rm
    95-125-145-155-165

    Pull cleans 5 rm
    @ 185#

    Good mornings 10 rm
    65-135-145

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