“What weight should I use?”
You wake up, nervous about what the workout of the day might be. You hope it’s not filled with some of your goats.
Phewf! Safe this time. No need to cancel.
But you notice the prescribed weight for the deadlift/overhead squat/push jerk is way more than you can do.
You come to the gym and ask, “What weight should I use?”
Before asking, you may be able to answer this one on your own. First, look for the last time we did a workout with that movement. If you used a 35# kettlebell last week, you’ll probably be doing it again (unless I told you to write in your journal to do more weight next time).
Also, check the board. I may have written the appropriate percentage of your max for the workout weight. For instance, it may be 70% of your max if you’re not able to perform a 315# deadlift.
If you’ve followed these two steps, and you’re still not sure, feel free to ask. I will pose those two questions to you, so be sure to have your numbers ready.
12-9-6 reps of:
Overhead Squat (155/105#)
Power Clean (155/105#)
Sorry, Cant make it in this 0600!
This Sunday is the gymnastics seminar with Jeff MacRae. So far, I have had many people express interest, but no one has committed. I need your payment ($75) by Wednesday. If we don’t have many register, it will have to be cancelled.
Looking good Amanda 🙂 hope you had a nice trip.
Thank you!
OHS sets of 3s:
95-115-135-145
WOD:
12-9-6
Over Head Squats (115#)
Power Cleans (115#)
8:42
OHS were VERY wobbly. Tried to keep it tight, but my wrists were also a factor.
WU x 2
Strength: squat cleans 5’s
145-155-170-195
WOD: 12-9-6
Overhead squats (155 lbs.)
Power cleans (155 lbs.)
Time: 6:16
Everything felt really heavy this morning.
stellar time though man, 155 is a heavy OHS multiple rep.
Maybe because it was. I hope I ever have a dream of a 155# OHS x 27. Good job Pierre.
Please cancel my 5:30. I took a 3:15.
Quick question…what if you can do the power clean as rx’d but not the OHS?
Usually you work with the lighter weight, but my OHS weight would be way too easy as my power clean.
You take the lesser of the two. Incentive to stretch more to improve your overhead squat?
Couldn’t she have two bars set up?
Not enough room (or bars if it’s a big class) for people to have 2 set up. You’d have a room full of bars and no where to squat with them 🙂
What she said!
Yeah, I get it but not everyone would need two bars would they?
WU x 2
Strength: Front Squats
5x 60-65-70-75-95
WOD: 12-9-6
Overhead squats (50#)
Power cleans (50#)
Time: 5:43
Hey guys! Hopefully a lot of you can make it to the gymnastics seminar this Sunday. It’s going to be a lot of fun! All skill levels welcome, wether you are working on your first pullup or are trying to get 10 muscle ups in a row, there will be something for everyone. Hope to see you on Sunday!
Please cancel my 6:30. I took a 5:30 instead. Thanks.
WU x 2
OHS: Strength x 3
45-55-60-65-70-75(struggled with 75)
WOD: 12-9-6
OHS (50#)
Cleans (50#)
Time: 5 minutes something
I can’t say that I really enjoyed this WOD. I understand the idea behind using the same (lighter) weight because it made me practice my OHS; but I would have preferred using a heavier weight for my cleans. Hopefully, one day my OHS and Cleans will be the same!!!
Hi Kevin, I am noticing there is room at 3:15 today. Please cancel my 4:15 and I am on my way to the 3:15 class instead. Thank you!
WU x 2
Clean x 1: 55-65-75-85-90(PR)-95(PR)
WOD: 12-9-6
OHS (60#)
Power clean (60#)
Time: 9:05
Did the first 8 OHS unbroken, but after that my wrists were really sore.
Good job everyone and thanks for the push at the end!
WU X 2
Front Squat 5-5-5-5-5
95-115-135-145-150
WOD 12-9-6
Overhead Squats 75#
Power Clean 75#
Time: 6:48
F$#@$&! Overhead Squats
Wow Guy! Your OHS are coming along aren’t they!! Congrats 🙂
It is slowwwwwly getting better.
better is better no matter how slow it is 🙂
sorry for the last minute notice, but hubby is working late tonight, so i won’t be able to make it in. 🙁
I am impressed that I even went to the gym today. I pulled my groin in bball last night and woke up in pain and to this WOD..and my strength was OHS.
CW x 2
OHS (5s) 10-15-25-35-45
WOD @ 35lbs
Time – 4:35
Sonia amazing job doing this WOD as rx’d. You are so strong!
Thanks Gill 🙂
CFWU x 2
OHS 5’s
45-65-85-95
WOD @ 95# -> 6:04
Damn wrist. But OHS is a lot better for sure.
nice work! Glad it isn’t just me who’s wrists hurt like hell.
WOD –> 4:22
Did 12 Power cleans with the 95# and after my wrist started to bug me so I switch to 40# db!
It felt good to do a barbell WOD.
Hey Kevin, I forgot to write down my time.
I can get it in the AM.
Thanks.
6:48
WUX2
Strength: Deadlifts
(X5) 135-145-155-165 (PR for reps!) 🙂
Tibia Posterier Stretch & Wall Stretch
WOD: 12-9-6 OHS & Cleans @ 45#
–> TIME: 6:40
Press
65×3
95×3
115×1
120×1
125xF
125×1
130xF
12-9-6
Front Squats (155#)
Power Cleans (155#)
6:42
Just had physio done today, so wasn’t allowed to do overheads. Tough workout nonetheless.
WU x 2
Strength: Push Press x 5
40-45-50-45
Having some upper arm issues & the PP’s didn’t feel so so, so I kept the weight light.
WOD: 12-9-6
OHS 65# (Snatched overhead)
Power Cleans 65#
Time: 4:25
I actually kinda liked this one.
Push Press – 5RM
95-115-135-145-160 (PR for reps by 10#) 🙂
WOD:
12-9-6
Front Squats (135#)
Power Cleans (135#)
Time —-> 7:07
WU x 2
Back Squat
45×10, 55×5, 65×5, 85×3, 95×3, 105×3(amrap)
WOD @ 70#
12-9-6
Overhead Squats
Power Cleans
10:42 😀
Thanks for helping me get through it 6:30 crew!!
Great push Jane!
CFWU x 2
Front Squat x 5
105-115-125-140-160
WOD:
12-9-6
Over Head Squats (75#)
Power Cleans (75#)
6:48
WUx2
Strenght – Clean x5
65-85-105-125-145(f)-135 PR for Reps 🙂
WOD
12-9-6
Front Squats 105#
Power Cleans 105#
4:49
Strength – shoulder press
wu with 45
3×60, 3×70, amrap 75 got 10 reps
cash in: tib post mob, wall snatch stretch
12-9-6
OHS (105lb)
power clean (105lb)
time: 9:28
Liked the workout although it was frustrating at times due to being cautious with my shoulder I guess. Snatched the weight up for the OHS, got 11 in a row first round so really happy with that and really happy for doing it as Rx’d. It had been a long time since I’ve done OHS or heavy overhead something.
cash out: plank x 3 30sec each, L-sit 39 sec.
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strength push jerk: 55, 60, 70, 70, 75 (singles)
12-9-6 reps of:
front Squat
Power Clean
@65; 8:45