Monday 10/14/13

Front Squat
2 x 5, 1 x 5+


"DT"
5 rounds for time of:
12 Deadlifts, 155#/105#
9 Hang Power Cleans, 155#/105#
6 Push Jerks, 155#/105#

15 min cap


Finale: Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight.  In between sets, mob your quads for two minutes each with either a bar mash or the couch stretch.  It goes as follows: pull-ups, quad mob, pull-ups, quad mob, and then pull-ups again.


Amy joins the crew for some ring rows!

6 comments:

Tyler Holm said...

Front Squat
2 x 5, 1 x 5+
230x5
230x5
230x7

"DT"
5 rounds for time of:
12 Deadlifts, 155#/105#
9 Hang Power Cleans, 155#/105#
6 Push Jerks, 155#/105#

15 min cap
15:09
So happy to finish with the RXd weight! Big mental improvement over last Friday!

Finale: Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight.  In between sets, mob your quads for two minutes each with either a bar mash or the couch stretch.  It goes as follows: pull-ups, quad mob, pull-ups, quad mob, and then pull-ups again.

45x7
45x7
45x5

Rowdy said...

Front Squat 2x5, 1x5+ (145x10)

"DT"
5 RFT of:
12 Deadlifts 95#
9 Hang Power Cleans 95#
5 Push Jerks 95#

11:12

AndyB said...

Front Squat
2 x 5, 1 x 5+
*205 x 5*

"DT"
5 rounds for time of:
12 Deadlifts, 155#/105#*135*
9 Hang Power Cleans, 155#/105#*135*
6 Push Jerks, 155#/105#*135*
*11:11 ... need to use hook grip as hang power is forearm shredder*
15 min cap

Finale: Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. In between sets, mob your quads for two minutes each with either a bar mash or the couch stretch. It goes as follows: pull-ups, quad mob, pull-ups, quad mob, and then pull-ups again.

* 3 x 5 *

Diana said...

Front Squat 2 x 5, 1 x 5+
(83#) 5-5-12

"DT" 5 rounds for time of:
12 Deadlifts, 155#/105#
9 Hang Power Cleans, 155#/105#
6 Push Jerks, 155#/105#

12:32 63#

Note to self: learn to tape thumbs! I <3 squats and deadlift!

Mike S said...

Thanks to everyone for the rounds of "Birthday Burpees!"

...especially since I did not participate in last night's class lift and MetCon.

Lifting:

Back Squat - 265# 5,5,5 (PR)
Bench Press - 175# 5,5,6
Deadlift - 310# 5 (PR)

Tracy said...

Front squat
2x5, 2x5, 2x5+
53x8

5 RFT of:
15 DL
12 HNg power clean
9 push jerk
43#
Didn't record my time 9 something I think

 
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