Wednesday Workout: Clean complex, Front Squat, and V-up / Rings

Strength

Hang Muscle Clean + Forward Lunge x 2 + Hang Power Clean; EMOTM x 7

Front Squat @ 21X1; 7-5-3-7-5-3; rest 2 min btwn sets

WOD

AMRAP in 5 minutes:

Notes

  • RTO means “Rings Turned Out,” and your arms should be straight.
  • Today we are wave-loading the front squats (e.g., 100-110-120-110-120-130).
  • Done correctly, pause front squats are hard. Treat the weights as such.

Also, the noon class on Thursday is canceled. 6 AM, 9:30 AM, and all evening classes are still on.

27 thoughts on “Wednesday Workout: Clean complex, Front Squat, and V-up / Rings

  1. Clean complex: 60 kg
    Front squats: 70, 75, 80; 75 (6), 80 (4), 85 kg (originally did 22X1 tempo… ouch)
    WOD: 6 rounds

  2. Cleans: 55#/65#
    FS: 65, 70, 80, 75, 70
    WOD: 5 rds (I think) – 1 rd on rings, remainder on box.

  3. Cleans: 67#
    FS: 55, 65, 85, 65, 85, 95#
    WOD: 5 rounds +1 V-up

  4. Cleans: 75
    FS: 65, 75, 85, 95, 95, 95
    WOD: 4rds+5sec RTO holds

  5. Asked here at the Montreal airport Crowne Plaza if they had a gym with free weights. Well, yes we do sir….pause….yes we do. I ask, well, do you? Yes sir we do, but there is only one of each weight, and they are very small. But we have two elliptical machines! Not saying what I wanted to, but instead: thanks anyway.

    So I made up “Monkey Lynne”

    5 rounds with 5 minutes between sets of:
    Max rep deadhang pullups
    Max rep handstand pushups
    Max rep double unders in 1 minute

    1. 29/35/90 3:20
    2. 24/31/72 3:15
    3. 21/26/70 3:00
    4. 20/23/60 2:55
    5. 18/22/66 2:45

    Trying to DU on a carpet with a low ceiling is very friggin’ frustrating!

    1. Clean thing: 115#
      ow…knee. no more of those lunges.

      WOD: 7 rds + 10 V-ups Rx (rings turned out about 75%)

      1. FS: 95, 115, 135 / 135, 155, 175

  6. Clean Complex: 95#
    FS: 95,105,115,105,115,125#
    WOD: 5 rnds + 10 vups (I think?)

  7. 135#
    135, 155, 175, 155, 175, 185
    6 rounds + 2

  8. First thing: 79×2, 84×2, 89×3
    Second thing: 165, 195, 215, 175, 215, 230 (subbed deadlift!)
    Third thing: 7 rds + 10 vups + 2 s hold

  9. Cleans/Lunges 65-85-95-95-95-115-115
    FS 95-115-135-115-135-155
    Vup/ring holds – 5 seconds short of 7 full rds.

  10. Clean Complex: 65-65-65-75-75-75-85
    FS: 65-75-85-75-85-95
    WOD: 5 rds + 10 Vups + 5 secs

  11. cleans: 55#, form again
    FS: 65-95#
    WOD: thought it was 6 rounds + 4… but maybe it was 5? Either way, super weak on the v-ups

  12. Cleans: up to 155
    FS: 155 but only got through the first three sets

  13. Clean complex: 89, 89, 94, 99, 104, 104, 111 (not really a muscle clean on this last set)
    FS: 67, 77, 89, 77, 89, 99 (think I ended up holding the pause for more like two seconds)
    WOD: 7 rounds + 10 v-ups (I think… could’ve been 6 rounds)

  14. 4 hpcs per at 145. no lunges
    weighted dips instead of fs
    wod: 7+5 sec hold

  15. cleans: 67/77#
    FS: 65, 75, 85, 75, 85, 95
    WOD: 6 + 10 v-ups (neither joyce nor i knew whether it was 5 or 6. obviously too distracted by laughing when jason yelled at us about our bad form… hands def NOT turned out on the rings, yikes.)

  16. EMOTM: 115#
    FS: 95, 115, 135, then 115, 135, 145
    WOD: 5 rounds + 8 v-ups….. why hello v-ups, you must be my new goat…

  17. cleans: 165#
    fs: 195-215-225-195-215(4)-225
    no wod, recovering from a cold.

  18. 4 rds AD, 4 rds vs. The Prowler 100-100-120-120

  19. At Thursday Lifting
    Clean complex: 77#
    FS: 7-5-3-7-5-3 (57, 67, 77) with no tempo in the “bodybuilder” position for wrist injury

  20. Clean complex: 57×2, 67×3, 72×2
    FS: 67, 79, 89, 79, 89, 101
    WOD: 5 rds + 9 sec hold (4 rds of rings turned to front, then just regular ring holds. Those were a killer after doing Cindy yesterday.)

  21. Sat. makeup:
    Clean complex: 35×2, 40×3, 45×2 (wasn’t sure about weighted lunges, but they were fine!)
    FS: 45, 50, 55, 50, 55, 60
    WOD: 3 rds + 4 knee raises (knee raises for v-ups, reg. ring holds) before quitting. Thought I strained an ab, but I guess just a cramp.

  22. Clean complex: 67×1, 77×3 85×3
    FS: 77, 89, 89, 101
    WOD: 7 with v ups and 6 seconds on holds

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