34 thoughts on “Monday Workout: Backsquat and Power Cleans

  1. I was wondering if the former WOD was an April Fool’s joke:

    WOD
    Row 2,000 Meters
    200 Deadlifts (95/65)
    200 Hang Cleans (95/65)
    200 Push Press (95/65)
    200 Overhead Squats (95/65)
    200 Pullups
    200 Pushups
    200 Burpees
    Run 1.5 Miles
    1000 Double Unders

    1. Oh gosh, I totally bought into that, haha! I was like no way I’m going to the gym tonight 🙂

      1. My wife got fooled too, haha.

  2. 65/85/95/115/135/135

    4 rounds and 3 Power Cleans RX in 8 minutes

  3. 95,105,117,122,122,122- keepin it light. Focus spinal stability.

    WOD: 7:23. Subs: HPC@57#. BJ@18 step down

  4. BS: 35, 45, 55, 65, 70, 75
    WOD: 7:44 PC @55#. BJ 18″X10

    It’s so good to be back. Now the challenge is to not rush my recovery.

  5. bs to 235
    wod 4+10 bj rx

  6. BS: Worked up to 115#
    WOD: 3 rds+7 PC+15 BJ(95#)

  7. BS: up to 149#
    WOD: 4 + 18 at 95#

  8. 177, 199, 221, 243, 253, 263 (a bit shallow)
    4 rounds + 3

  9. 179, 179, 179, 199, 209, 219
    WOD: 4 rds + 15bj rx

  10. BS: 225, 245, 265, 285, 315 (2), 291

    WOD: 7:07 rx

  11. Did backsquats on Sat so I did split-squats with a 12″ box
    5×3 (30#x3, 50#x2)

    WOD: 5, 4, 3, 2, 1 power cleans (85, 90, 95, 100, 105#) with 2, 4, 6, 8, 10 box jumps in between (20″)

    Pull ups with purple band: 6×2, some were questionable

  12. BS: 89, 109, 119, 133, 143, 148 (might be a new 3 rep max)
    WOD: 4 rds + 2 PCs (89#)

    1. awesome,, Lex

  13. 225,235,235×5, 245 x3,265×3,275 x 2,
    WOD 6:09Rx – Verified with Joe W. that I may have not had the best of Box Jumps.

    Thanks Joe!

    1. Just keeping you honest 😛

  14. Back squats w/ pause in bottom: 135 x 7, 155 x 5, 175 x 3; 155 x 7, 175 x 5, 225 x 3

    1. im excited to pause!

  15. 185, 205, 225, 235, 245, 255

    4 + 2 cleans – did step downs from the box due to sprained big toe

  16. BS – 185, 205, 225 / 235×3

    WOD – 3 rds + 4 PC Rx (jump on box, stand up, step down)
    id like to think i forgot to count a round, but dont think so

  17. BS: 135×5, 155×5, 165×5, 175×3, 185×3
    WOD: 3 rounds + 12 Box Jumps

  18. BS: 185, 185, 195, 205, 205, 205
    WOD: 4rds + 9 box jumps Rx

  19. 165, 175, 185, 195, 195 (ran out of time)

    4+2 Rx, step downs. man did I do ugly power cleans.

  20. BS 185×3, 205(2), 195×2

    WOD: 3 rds + 7 pc + 5 box jumps

  21. BS: 109, 124, 133, 143, 153, 158 (easing back in, all felt solid. go heavier)

    WOD: 7:34 rx
    (all PCs unbroken. but bjs slowed me down because all were step offs. Need to work on jumping off without hammering my ankle)

  22. BS: 89, 99, 111, 121, 131, 141 (?)
    WOD: @67# 4 rds + 3 CJ
    (mildly sore back)

  23. BS: 67,89,104 /111,114,119
    WOD: 3rds @70# (nailed shin on the first box jump. ohff.)

  24. Whoops… forgot to post:

    BS: 133-133-133-155-155-155
    WOD: 4 rnds + 6 @ 105#

  25. BS: 89, 99, 111, 121 for last 3 sets (focused on going deep enough)
    WOD: 4 rds + 2PC @ 77#

  26. no backsquat
    3 rds + 2 pc rx ….not so pretty – counting down until the end of tax season so I can get back in here regularly…womp womp.

  27. Saturday makeup:

    no BS
    WOD: 7:52 (57# HPC, 18″ step-ups)

  28. 3 rds in 4:35 rx

  29. Saturday makeup:

    WOD: 3 + 17 BJ (77#)

    BS: 85, 95, 105 (5); 115, 120, 125 (3) (3RM, PR?)

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