Wednesday, July 6th

5
Jul

Wednesday, July 6th

Strength

Start a 3 minute timer.
Every 30 seconds, perform 1 back squat

Complete 5 rounds of 3 minutes each (6 reps)
Rest 3 minutes between rounds.

Conditioning

8 rounds for quality:
20 second ring support
10 second rest
20 second hollow rock
10 second rest

Post all loads to Comments.

Oly Class

Hang Clean
1 – 1 – 1 – 1 – 1 – 1 – 1

0 Response

  1. Joe

    195-205-215-220-225

    Tabata: did muscle up into support. Very different since you’re used to getting down fast to cycle

    Fun morning

  2. BAston

    Back Squat: 185/200/210/220/185

    This was an interesting rep scheme, definitely not in my comfort zone.

    Had to get to work so no hold / hollow rock stuff.

  3. Matt

    Back Squat
    255-265-270-275-255 – avg:264
    Tabata
    Supports: pretty nice! Hollows: like a chainsaw to the stomach

    Ooph, clusters are no joke. M/25/5’9″/169lbs

  4. Kim

    Oly Hang Cleans
    113 – 118 – 123 – 128 – 133(f) – 133(3)

    Sots presses are hard, you guys! Kimmie has no posture!

  5. ERIC S.

    Every 30 sec back squats
    275,295,315,325,335
    Metcon 15min amrap
    1 short hill sprint
    7 burpee box jump overs 24″
    7 ghd sit-ups
    6 rounds + hill + 6 burpees bjs

  6. Liz

    BS 113-123-133-138-138 (hamstrings/back tight)
    Tabata fun! (we did the second set as planks/supermans)

  7. BigTuck

    Squats: 245-265-285-305-315.

    Sexist comment: 1rx. But let’s be honest, you only need to do one for full gains.

  8. johanna

    Wendler’s Back Squat Week 2
    140×3, 162×3, 182×6
    Oly:
    Hang Clean 115- 120- 125- 125- 130- 135- 140PR

  9. Melissa TruHero

    Back squats
    145-160-170-175-180

    Tabata was nasty

    Then oly hang cleans
    113-123-133-138-143-148(PR)-153f

  10. JLee

    OLY

    115 – 125 – 135 – 135 – 145 – 155F – 155

    Perfect segue into back squats

    165 – 175 – 185 – 195 – 205

    With a little pause at the bottom for good measure/bad mobility

  11. sassypants

    Squats: up to 163#

    Oly: up to 128# (PR), with a “beautiful clean” compliment at 123# from Jo that made my day.
    Then an ugly fail at 133#

  12. Melanie

    AM
    Death by rower (kcal) – 13+13
    Oly: 98-103-108-113-118-123(f)-123-128(f)
    PM
    Alotta tabata (good one Loudon)
    Back squat cluster: 115-120-125-130-135 this was all pretty light. Will aim for 145ish next time

  13. dquat

    <3 CLUSTERS!
    265,275,295,305,325

    mmm tabata! take care of those elbows/bi's after support holds.

  14. peytonbarr

    oly class hang cleans; 155, 165, 175, 190, 205, 215, 230. PR at 230. Thanks for the coaching!