Power Cleans, Push Presses, and Front Squats Saturday open gym: Started off with strength and worked on power cleans.  My goal was to warm up with a few and then work 4 sets at 90% of my 1RM. 5 x 115# 5 x 145# 5 x 165# 3 x 175# (4 sets) 5 x 165# 5 x 145# 5 x 115# From there, we hit a WOD that I made up (No, Brenna, this one wasn’t insanely horrible) and while it was tough, it was quick.  Initially it was 6 rounds, but because we were running out of time during the open gym, we clipped off a round. 5RFT: 5 Push Presses @ 75# 10 Front Squats @ 145# 20 Sit-ups Time was 9:13.  Looking back, the front squats slowed me down considerably in the later rounds.  My buddy was using the same weight for push presses and front squats (but doing GHD situps) and blowing throw this thing.  If I had it to do all over again, I would lower the weight on the front squats to somewhere around 95lbs and add about 3 more rounds. Somehow after all of this I ended up at the gym on the bike (the wind is blistering here and super cold) and got a 20-miler in. Did I mention how much I love Saturdays?
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Power Cleans, Push Presses, and Front Squats

Saturday open gym: Started off with strength and worked on power cleans.  My goal was to warm up with a few and then work 4 sets at 90% of my 1RM.

  • 5 x 115#
  • 5 x 145#
  • 5 x 165#
  • 3 x 175# (4 sets)
  • 5 x 165#
  • 5 x 145#
  • 5 x 115#

From there, we hit a WOD that I made up (No, Brenna, this one wasn’t insanely horrible) and while it was tough, it was quick.  Initially it was 6 rounds, but because we were running out of time during the open gym, we clipped off a round.

5RFT:

  • 5 Push Presses @ 75#
  • 10 Front Squats @ 145#
  • 20 Sit-ups

Time was 9:13.  Looking back, the front squats slowed me down considerably in the later rounds.  My buddy was using the same weight for push presses and front squats (but doing GHD situps) and blowing throw this thing.  If I had it to do all over again, I would lower the weight on the front squats to somewhere around 95lbs and add about 3 more rounds.

Somehow after all of this I ended up at the gym on the bike (the wind is blistering here and super cold) and got a 20-miler in.

Did I mention how much I love Saturdays?

11 Notes/ Hide

  1. southcarolinagirl said: I think I like the revision more than the original. Anything to get me out of heavy front squats. :-)
  2. christwalk said: ManUp!
  3. runningwithguts said: I actually really like this one. Most of the WODs you program make me want to hide in a hole and die.
  4. ourtimetochange posted this

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