Nov 18, 2012

111912 Monday

Strength WOD

Low Bar Back Squat – 3 x 3 @ 80% of your 1RM Back Squat

Couple with Weighted Pull-ups 3 x 3 @ 60% 3RM Weighted pull-up.

There should be at least 4-5 sets before you get to your heavy sets. Remember this is where you do all 3 sets at 80%, the build-up sets DO NOT COUNT. Ie; if your 80% weight is 225, then you do all 3 sets at 225 AFTER build-up, not a build-up to the last set at 80%. That’s why there are only 3 sets, 3 heavy sets.

The video explains the difference between the low and high bar squats.



Try the low bar position during build-up, see if you feel that you can handle the weight better.


Should take you 20-25 minutes to complete, then do some warm-up Hang Power Cleans to build-up to your weight.


METCON WOD

For Time, 100 reps of Hang Power Cleans @ 115/85#. Put the bar down, you must do 5 burpees before taking a break or continuing.

Hang Power Clean defined - HANG – The pull for the Clean starts above the knee, not from the ground. POWER – Catch the bar higher than in a full squat, ¾ squat or almost standing but with knees bent.



The point of this workout is to challenge yourself not to drop the bar. You can rest in any position you like, but if the bar touches the ground you must complete 5 burpees before resting or picking the bar back up. This will challenge your grip and your traps extensively.

12 comments:

scottnkelly9901 said...

IMCF Hohenfels:

Squat @ 235lb
Pull-up @ +40lb

Then:

13:28 for METCON
Scaled to 105lb

Robert Parmenter said...

Steve, Andy, Lynn and I all partnered up for the Hang power cleans.
Squat 255, 275, 295. had a few that were close to not being parallel.
Fran Rx'd at the Level 1 on Saturday smoked my pullups, I was only able to do them as body weight while kipping.
Managed to do the cleans at 11:45, the rest of the group was within about a minute. Did 40 burpies, for my 8 drops.

Ross said...

IMCF SD Det

Low BS @275lb mess up my math should have been about 10 lbs heavier.. oh well.
Pull-up: @+55lb

METCON RX'd @ 10:57, man my grip will be shot the rest of the day. Ended up doing 30 Burpees for my 6 drops.. Disappointed, my goal was to not drop more than 5 times. I dropped the sixth time with only two reps left but just couldn't hold it any longer.. Still a great WOD.

Wade said...

IMCF LA

Squat - 3 x 3 @ 315

Metcon - 10:28 Rx.

Started strong on the Metcon, but the grip quickly became my LIMFAC, especially during the last set...dropped the bar 6 times.

Andy M. said...

BS: working sets at 235/245/245
PU: +50 lb

METCON: 13:09 Rx. The hips were willing but the grip quit on me. Dropped 10x...I heart burpies.

Noah said...

205# on the BS. 30# on the PUs.

Scaled the HPC to 95# for 11:00. Hopefully there is not a fire in the building today because if I have to grip and turn a door knob I may not be able to make it out!

rob said...

225 on BS
Still no PUs
Scaled HPC to 45lb bar and did 2 x 10

This was my first HPC with any weight. No pain but significant lack of strength. I did Starrett's 2-min drills with a lax ball on my shoulders with Marty. Dr. said I could do them and it was probably a good idea. After a 4-month absence of shoulder mobility and the surgery, there was significant drama involved! Still, 1-min after getting up off the ground both shoulders felt great - imagine that! I'll continue to 2-min drill on both shoulders as part of the rehab process.

Erik said...

IMCF LA

50# dumbells: 13:49

Mike Anderson said...

Back Squat - 3x3 at 335

Scaled HPC as my shoulder heals
75 lbs for 50 reps.

Greg E said...

BS @ 245
No PUs today.

Good METCON RX@12:10

monroe said...

I did a warm up the:
Snatch 125x2x2; 135x2x2
Snatch pull 140x4x3
Front squat 155x3x3, 165x1, 185x1, 205x1

Goal is to snatch 75K on 29 December.

Thanks to everyone that helped to make the level 1 course happen last weekend.

Scott S said...

Good group this morning.

275, 275, 225

PLU - 35, 35, 50

2nd sqt set had one with pretty bad form, backed off for the third set.

Awesome big group this morning. Time not worth posting, more burpees than planned. Hips and back way more capable than grip.