1+1/4 Back Squats, Strict Press, Pwr Cleans & L-sit Pullups

Friday 31.10.14

SteveO

This guy has signed up for Smash Clash, Have you? Rego NOW!!!!

Strength

  • 15 min to find a heavy triple 1+1/4 Back Squat
  • 10 to find 5RM Strict Press

Conditioning

  • 6 min to climb the ladder
  • 2 Power Clean 75/50
  • 2 L-Sit Pullups
  • 4 Power Clean
  • 4 L-sit Pullups
  • 6 …..
  • 6 ……
  • 8 …..
  • 8 …..

For Fitness Option

  • 50/35 on Power Cleans
  • Strict, Banded pullups or Ring Rows

Post loads, reps and training notes to comments

  • Ivan L says:

    A. Due to my hamstring strain I just did the empty bar. And then I acted as Tim’s valet.
    B. 52.5kg. Doubt I could do much more. Had the shaky leg thing going on, and a bit of back curvature for good measure.
    C. Went at 50kg due to hamstrings (and probably should have gone lighter). 5 L sits into round of 10.

    One silver lining to the hamstring strain cloud. No inch worms in warm ups for the next week or two.

  • Liv says:

    Strength:
    Worked up to 70kg for Back Squats
    Did RDL’s instead of strict press – 8 reps @ 35, 40 & 45kg
    Conditioning:
    Was going to do the FF options as I didn’t know if I could do L-sits.. managed one before we started so I went with Rx.
    50kg power cleans were actually enjoyable 🙂
    Got to 4 L-sits in the round of 6 – legs could be higher and straighter, something to work on. Not bad for a first effort.
    Kenny was my partner so wouldn’t exactly say I had the same form!

  • Ray Simonsen says:

    A) 100kg Squats. Not too shabby.
    B) 50kg on the triple. Hand position really made a difference. Hands closer in and I got this.
    C) Did 50kg and Ring Rows (thanks for the suggestion and support Coach B).
    Got 10 of the set of 12 Cleans. Nice little work out. I would be interested with how this would have progressed it pushed out to 10 mins…

    Thanks again to Ben for his support and suggestion and thanks to Tristan for working with me.

  • Steve-o says:

    Poster boy again… yeah! That looks disgustingly similar to Randy or something horrible.

    Today:
    Back Squat: 2 & 3/4 reps at 100kg. Feeling beat down and didn’t get up after the last bounce.
    Strict Press: 5 @ 45, 3 @ 50
    WOD @ RX: A few cleans in rd of 8 – Really focussed on slowing down and trying to get form right.

  • Jamiew says:

    A: worked up to 160kg
    B: worked up to 80kg – felt alright
    C: 5 pull ups in round of 8 RX

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