Monday Workout: Backsquat, Clapping Pushups, KB Swings

Day 2 of On-Ramp Starts PROMPTLY at 6:30PM.

Remember to bring warm clothes to use today. There is a good chance the heat won’t be turned on today. πŸ™‚

Buy In

2 Sets, 15 Reps of

  • Incline DB Retraction
  • Prone “Y’s”
  • Prone Internal Rotations

Strength

5-5-5-5-5 Backsquat (5 to 10 pounds heavier than last week, 60 seconds between sets)

WOD

3 Rounds of

  • Max Rep Unbroken Clapping Pushups
  • 30 Kettlebell Swings

37 thoughts on “Monday Workout: Backsquat, Clapping Pushups, KB Swings

  1. BS: 82#
    WOD: 8:01 (did max pushups followed by max knee pushups, 25# KB)

    Not at my best at 6:30…my body was really mad at me.

  2. If it doesn’t make a sound, is it a clapping push-up?

    1. Ha! Does it count if the sound is from my face hitting the floor??

  3. where is the new space located?

    1. just come through our old space; it’s through the back door.

  4. 145# BS

    modified WOD: 3 rounds
    -Max reps clapping pushups
    – 20 back extensions with 35# plate
    7:30

  5. Squats: 111#. WOD 4:43, 20, 10, 5 pushups. Yikes.

  6. BS: 170#

    WOD: 4:37 @ 45#. 20/5/5 clapping pushups. I second Eric’s “yikes.” Where did my forearms go?

  7. 145#x5

    6:03
    19/4/6
    1.5 pood/53# KB Swings

  8. 99#
    4:30, 35# 32,17,15 (non-clapping)

    1. Remember G, eat like a champion!

      For those who are missing the reference just watch the Olympics and wait for the McDonald’s commercial about “eating like a champion”. Priceless.

      1. that means Justin eats like a champion, yes? πŸ™‚

      2. Love. Her.

        [youtube=http://www.youtube.com/watch?v=DF31qCrclC0&hl=en_US&fs=1&]

  9. BS 109#
    6:10 on the WOD 20/7/5 regular pushups, 25# kettlebell

  10. BS: 40#
    WOD: 5:18

  11. BS: 158#

    WOD: 34-10-9 clapping, 45# KB / 7:50

  12. BS: 99#
    WOD: 6:07, 35#KB

  13. 165 x 5, 4:42 25/10/10 45#

  14. BS: 121#
    WOD: 5:07- 21/7/7 35#

  15. BS: 99#
    WOD: 5:34 (?) 20/11/10 nonclapping, 35# KB

  16. Gretchen Kittelberger February 15, 2010 — 9:17 pm

    1 rep Snatches: 82-89-89-94-99-89-94-99-104

    Wod: 5:24 25,10,10 clapping push-ups and 35#KB

    1. 104# snatch?! NIIIIIICE!!!!

  17. Back Squat 5×5 w/ 60 secs rest between sets:
    309#

    WOD:

    6:14 18/5/8
    45# KB

  18. bs: 148#
    wod: 20/10/11, 35# kb, 4:57.

  19. BS: 143
    WOD: 20-7-5 CPUs, 45# kb, RKC swings, 4:47

  20. BS: 111# x5

    WOD: 6:13 (clapping KPUs: 23-8-6, 35# KB)

    I did, however, get 2 real clapping pushups before the WOD started, which sure as heck surprised me.

  21. BS: 82#

    This was pretty tough after all the running this weekend and I fear its just going to get worse as I run more. However, this time last year I could barely go up and down stairs on Mondays so that’s something.

    4:37 wod
    clapping pus from knees 25,18,18 / 25# kb

    A 30# kb would rock my world – the 25 is too light and 35 is too much.

    1. Agreed on the 30# KB!!! That 35# was just a weeeee bit heavy.

  22. 60# back squat

    5:28 (clapping knee push ups: 10-5-5) 20# kb

  23. BS: 104#
    WOD: 4:57, clapping knee pushups 10/3/5, 25# KB on first round, switched to 20# for last two when I started feeling the strain in my right handf. πŸ™

    I, too, did one real clapping push up. It wasn’t pretty, but it still counts!

  24. bs – #155

    4:58 15/5/5 – 45# kettlebell

  25. bs: 60#
    4:58 clapping knee pushups 15/7/5 – 25# kb

  26. backsquats – 77#
    6:15 – 20/4/3 – 35#

  27. Back Squats: 60#
    Kettleball 25#
    Clapping on knees (haha that sounds funny) 7/5/3 super yikes!
    Hey Fran & Jason. I found out today at the Chiroprator I have some stupid fused sacrum/lumbar thingy which is prohibiting my flexibility in hip. Now it makes sense why I can’t go as deep on my squats, but I am working on it. Thanks for all your help last night.

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