Workout of the Day for 220202:
1 minute of squat cleans (110/165 lb)
Rest 3 minutes
1 minute of squat cleans (125/185 lb)
Rest 3 minutes
1 minute of squat cleans (135/205 lb)
Rest 3 minutes
1 minute of squat cleans (110/165 lb)
Rest 3 minutes
1 minute of squat cleans (125/185 lb)
Rest 3 minutes
1 minute of squat cleans (135/205 lb)
Rest 3 minutes
Try for max reps each round without dropping the barbell. Post reps for each round to comments.
Compare to 140815.
Scaling:
Reduce the weight at each interval, beginning with a load you can move for the full minute without dropping the barbell. Newer athletes should focus less on a max set and more on squat clean mechanics.
Intermediate Option:
1 minute of squat cleans (95/135 lb)
Rest 3 minutes
1 minute of squat cleans (110/165 lb)
Rest 3 minutes
1 minute of squat cleans (125/185 lb)
Rest 3 minutes
1 minute of squat cleans (95/135 lb)
Rest 3 minutes
1 minute of squat cleans (110/165 lb)
Rest 3 minutes
1 minute of squat cleans (125/185 lb)
Rest 3 minutes
Beginner Option:
Squat clean
5-5-5-5-5-5
Rest 3 minutes between sets
Comments on Workout Tips for 220202
7,6,4,8,6,4 = 35 reps Rx
M/43/5’8”/165
95#=8
105#=8
115#5
bailed after that---my wrists were killin' me.
putzed around with assault bike and DL's
m/51/175
modified the load trying to shoot for that first round of 10 reps.
145-165-185 = 11, 7, 5 reps
155-175-195 = 8, 6, 2 reps
going up 10lbs for the next run through was pretty brutal. the round of of 175 and 195lbs each had a missed rep.
i forgot how completely exhausting squat cleans are. i have not felt that sick after a WOD since Barbera last month!
PCs and SCs…2 completely different animals.
Truth. My whole body hurts after that wod.
Modified load:
115/135/155lbs
12 / 8 / 6
10 / 7 / 5
M/48/168lbs
6,6,3,6,6,4
Rx’d
Beginner Option:
Squat clean
5-5-5-5-5-5
Rest 3 minutes between sets
45lbs-55lbs-65lbs-70lbs-75lbs-85lbs (held on to bar all reps)
Workout Tips for 220202
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