Strength
Low Bar Back Squat
15 minutes to work up to a heavier set of 5 than last time.
Glute Ham Raise
3×8
Conditioning
3RFT
15 Power Cleans, 65% 1RM
50 Squats
12 min cap
8 Comments
Leave a Comment
Check Out
CF Resources
Nutrition
LBBS: sets of 5 @ 95, 115, 125, 135, 145, 165
Partner Glute Ham: 3×8
3 RFT- 15 P. Cleans (83#), 50 squats (10# plate) Time- 9:14
P.cleans were intentionally broken up into sets of 5 even in round 1 so I didn’t burn out. Squats were all over the place. I just rested a second or two when I thought my legs would give out if I didn’t.
Just looked back and saw last weeks set of 5 LBBS was 165#. Whoopsies. Should have gone up today.
LBBS: sets of 5 @ 95, 115, 125, 135, 145
Didn’t want to go heavy today as my back is just now close to 100%. Also need to work on form for LBBS as I’m not sure I’ve been doing them correctly. Lauren coached me on them but I think until I record myself doing them and view it I won’t mentally feel like I’m doing them correctly.
Partner Glute Ham: 3×8…Paul coached me on these and they sucked more than normal. He’s a good partner to have.
3 RFT- 15 P. Cleans (115lb), 50 squats Time- 10:20
Love me some Power Cleans, I’ve missed them! 180lb is my 1RM so I used 115lb. It actually felt relatively light considering so I’m hoping my PC 1RM has increased. For Air Squats I did my best not to stop at all. I did better than normal.
I’m thinking I may go back this afternoon to work on LBBS form, cause it’s bothering me!
I am a good partner. True story.
Take what Mike said and go back to box squats just to get the feel for the positioning. Your form got better as the weight increased too. Thanks for helping me rack my last set so I didn’t break my neck/back. You’re a pal
LBBS: sets of 5 at 83#, 103#, 133#, 153# and 173#. Last week was 165 so this was an 8# increase and it felt hard. I almost got stuck at the bottom on the 4th rep.
For the WOD, I used 73# for power cleans. It didn’t feel light but also not terribly heavy. My 1 RM is 108# but that is an old PR so I think my true max is higher now. I used a 10# plate for squats. Power cleans were broken up into 8 and 7 for the first round and then into sets of 5 for the next two rounds. My first set of squats was unbroken, second set was 25, 25 and third set was 15, 10, 25. I finished in just over 8 minutes, 8:09 I think.
LBBS: worked up to a set of 5 @ 93#. This is the heaviest I have done since my latest injury… and it felt pretttty solid and not too challenging. That makes me happy!
Glute-ham raises: 3 X 8
WOD: I used 63# for power cleans, which was too easy and yet it was more than 65% of my 1RM. I am pumped to max out again…. OH and I used 10# for squats. I broke up everything for all 3 rounds and finished under 8 minutes…
Great work 6:30 p.m. class!!
LBBS:
(5 @ #140)
(5 @ #140)
(5 @ #190)
(5 @ #210)
(5 @ #230)
(5 @ #255)
Glute-ham: 3x Failure (around 6)
WOD: used #115 for power cleans. #15 pound plate for squats.
Finished right under the mark at 11:49!