Strength
Power Clean + Hang Clean + Clean; rest 2 min x 4 sets
Back Squat @ 21X1; 3-2-1-3-2-1; rest 2 min
WOD
AMRAP in 5 min:
- HSPU x 5
- Wall Ball 2-for-1 (20/14#) x 10
Notes
- Receive the bar in a front squat for the hang clean and clean.
- No failed reps on the back squat today.
Clean Complex @ 85#
BS: 105(3),110(2),115(1),110(3),115(2),115(1)
WOD: 4rds + 3HSPU (10#WB – no 2 for 1s, HSPU rd 1 w 2 abmats, 3,4,&5 w 3)
Clean complex: 75,80,85,90 sub FS for full clean
BS: 115,120,125,120,125,130
WOD: 5 min AMRAP: 20 ab mat SU/15 sec hand stand hold: 3 rds
Cleans: up to 135#
Squats: up to 170#
WOD: 4 rounds. 14# wallball, no 2-for-1, but 15 reps per round instead of 10. Knees on box w/parallettes.
squats: (sets of 2) 265, 285, 285 (a2a)
WOD: 5 rounds of sorta 2-1s
Complex: 175#
BS: 133/153/163/153/163/173
WOD: 3rds
I am completely fine with never doing those type of wall balls ever again….ouch!
Cleans: 145, 155×2, 165
BS: 185, 200, 215, 200, 215, 225
WOD: 3 rds + 6 wb rx.
Cleans – 200#
Squats – 221, 231, 241 / 231, 241, 251
WOD – 4 rds Rx (a lot of the 2nd squats were done holding the ball, not sure if that counts)
Cleans: 89×2, 94, 101
BS: 133, 143, 153, 143, 153, 158
WOD: 3 rds + 2 HSPUs (2 abmats, 8#)
185
185, 205, 225, 205, 225, 245
5 rds + 1 rx
5 rds + 2 box hspu ; w/ 12# wb, not to full height, regular.
cleans: 89,99,104,111
squats: 143,155,165,155,165,177 …kept lifts on the lighter side today – sore side/back
wod: 3 rds + hspus (1 abmat, 15 regular wall balls per round)
Cleans: 115#
BS: 155, 165, 175, 165, 175, 185#
WOD: 3 rnds + 1 WB (10 true push ups/rnd, 14# WB)
Cleans: 115-135-145-145
BS: 165-185-195-185-195-205
WOD: 5 rds. Single wall balls, hspu Rx for 3 rds, 1 abmat for the last two.
cleans: 89#
BS: 95, 105, 125; 115, 125, 135
WOD: 6 + 3 (2abmat, 10# reg WB after 1 rnd of terrible 2-for-1s)
Cleans: 75#
BS: 99, 109, 119, 109, 119, 124
WOD: 6+ 2 pushups, 10# WB singles
cleans – 155#
BS: 185-225
WOD: 5 + 7 ctg pushups on paralettes
Cleans: 57#
BS: up to 67#
WOD: 3 rds + 7 wb’s (no 2 for 1’s, subbed dbpp for hspu, 8#wb)
BS on Tuesday: 123, 133, 145; 133, 145, 155
PC: 94, 99, 104, 111
BS: 143, 155, 160, 155, 160, 170 (should’ve gone heavier on the singles. legs were fried from spinting and was worried about failing. Go up in weight next time)
WOD: 3 + 5 WBs (3 HSPU per round, after rd 1 not FROM. Rx 2 for 1s.)
Clean complex: 185, 195, 205, 215 (fail on HPC)