March 23, 2010

Posted by on Mar 23, 2010 in WOD | 18 comments

Sorry it took so long.

Strength Day

After Warm Up – 5 mins. skipping. Get as many Double Unders as you can and record it.

Squat Cleans

5 x 5

3 x 3

1 x 1

That’s five sets of 5 reps. to find your 5 rep max.

Then we go for 3 rep max, and then 1 rep max.

You will fatigue a bit but you will get a good idea of where you’re at

18 Comments

  1. sweet.

  2. sweet.

  3. I can visualize the trouble Mike has just typing this into the computer right now…

  4. I can visualize the trouble Mike has just typing this into the computer right now…

  5. Could only get 3 consecutive double unders 🙁

    Squat Cleans:
    5×175
    3×185
    1×205

    This mornings workout:
    Row 1000 meters
    50 x 40lb Squat snatch
    Row 750 meters
    35 x 40lb Squat snatch
    Row 500 meters
    20 x 40lb Squat snatch
    Time – 21:50

  6. Could only get 3 consecutive double unders 🙁

    Squat Cleans:
    5×175
    3×185
    1×205

    This mornings workout:
    Row 1000 meters
    50 x 40lb Squat snatch
    Row 750 meters
    35 x 40lb Squat snatch
    Row 500 meters
    20 x 40lb Squat snatch
    Time – 21:50

  7. Double Unders:
    6 consecutive today (my best is 9 to-date, however)

    Squat Cleans:
    5: 115×5, 125×5, 135×5, 145×4 + 1 failed + 1 = 5RM @ 135lbs
    3: 145×3, 145×2 + 1 failed + 1, 145×3 = 3RM @ 145lbs
    1: 155, 165, 175, 185 failed, 185 failed = 1RM @ 175lbs (PR by 30lbs)

    This was fun today! Nice work Aimee for 125lbs overhead and Jon, Ryan, & Russell for throwing up some big numbers!!

    FGB tomorrow…..I’m shuddering!!!

  8. Double Unders:
    6 consecutive today (my best is 9 to-date, however)

    Squat Cleans:
    5: 115×5, 125×5, 135×5, 145×4 + 1 failed + 1 = 5RM @ 135lbs
    3: 145×3, 145×2 + 1 failed + 1, 145×3 = 3RM @ 145lbs
    1: 155, 165, 175, 185 failed, 185 failed = 1RM @ 175lbs (PR by 30lbs)

    This was fun today! Nice work Aimee for 125lbs overhead and Jon, Ryan, & Russell for throwing up some big numbers!!

    FGB tomorrow…..I’m shuddering!!!

  9. ….scratch that, my PR was by 40lbs!

  10. ….scratch that, my PR was by 40lbs!

  11. I don’t know how you remember all your numbers like that Greg.
    I think I did this:
    165 x 5, 185 x 3, 195 x 1
    It hurts to think how close I was to 205 x 1. I can’t believe it really.

  12. even tho i hit a pr today, i wasnt happy with my performance….

    155 x 5
    175 x 3
    185 x 1 x 7

    could of done 185 x 3, but couldnt do 195 for 1!!

    i’ll have to take out my anger on “fight gone bad” tomorrow

  13. its the power clean part that kills me, the squat is fine…

    solid work today jon, russ and greg!!!

  14. You guys are amazing – you had great results today. My results look tiny in comparison.

    85lbs x5
    95lb x1 FAIL

  15. You guys are amazing – you had great results today. My results look tiny in comparison.

    85lbs x5
    95lb x1 FAIL

  16. 5 x 85 lbs
    1 x 95 lbs juuust barely!

  17. 5 x 85 lbs
    1 x 95 lbs juuust barely!