3×10 Front Squat, KB Clean and Jerks and Box Jumps

Friday 10.10.14

5pm duck walks w/ Coach Sean

Duck walks from the Wed 5pm crew, yay for duck walks


  • 3×10 Front Squats – adding 2.5/5kg on last week
  • 3×5 Good Mornings


  • 7 min to climb the ladder
  • 1 KB Clean and Jerk ea/side 24/16
  • 1 Box Jump 30/24
  • 2 KB C&J
  • 2 Box Jumps
  • 3 KB C&J
  • 3 ……

Post loads, rounds and training notes to comments

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  • Fee says:

    A: 45kg – ouch…. needed more rest in between 2nd and 3rd sets – so 3rd set was a mega struggle.
    B: 35Kg – these are good, still a little awkward
    C: Got to one C&J in round of 6 RX. Loved the box jumps. Sucked at the C&Js!!!

  • Liv says:

    Felt really broken after the warm up and couldn’t understand why my lower back was seizing up and feeling so tight… until after the session when deadlifts were mentioned – then I remembered Wednesday!
    I was on the roller pretty much all the way through the session.
    A: Worked at 60kg (up 4kg from last week) – this was tough, please say that this is a 4 week cycle and we are finished now!
    B: Had to drop weight from last week due to previously mentioned lower back tightness – worked at 25 & 30kg
    C: Just did the cleans with my left arm, got to round of 7 with 7 cleans on left and 3 C&J on right. – Nice metcon to keep your whole body working just that little bit each time.

  • eliza says:

    A – 40kg
    B- 25kg – weird
    C – those DB clean and J were hard, a bit too much thinking prob.
    🙂 thanks coach Ben for looking after me

  • coops says:

    A. 82kg
    B. 50kg??
    C. Into the 6th round

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