Power Cleans, Back Squats and a Partner WOD

Monday 21.9.15

Whole 30 blog

If you guys are on the Whole 30 then only 9 more days to go, don’t forget to look at the Blog on their site for useful information and also for those who might be thinking of giving it a go.

Today’s session is:

A. 10 minutes to establish a Max Power Clean

B. 10 minutes to Back Squat 3 x 10 at 70% or slightly heavier than last week

C. Partner Metcon – break it up anyhow and 1 person working at a time

  • 100 Wall Balls @ 9/6kg
  • 80 Sit Ups
  • 75 Wall Balls
  • 60 Sit Ups
  • 50 Wall Balls
  • 40 Sit Ups

Post your weights, times and thoughts on the class to comments!

    Craig W

  • Ivan L says:

    A. Got a very shaky 90kg.
    B. After missing the last two weeks of this I went a bit lighter than others. 80 x 2, 90. That last set just because I was shamed by Mike’s 120kg.
    C. Teamed with Mike for 13:13. Good time largely due to Mike’s efforts on wall balls. Don’t quite know how he could knock out a set of 20 after 120kg back squats, but there you go. I did a couple of extra sit ups to try to hold up my end of the bargain.
    Overall, very pleased to finally be on the back end of this bloody virus after nearly a month!

  • Fee says:

    A: shaky 70kg
    B: dialled it back as I am not allowed to do heavy squats at the moment.
    C: worked with Matt and I have no idea of our time, but it felt good. This was fun – both good movements. We have good communication and got into a good rhythm.

  • Lex says:

    A. 50kg, ran out of time to try anything more
    B. first set at 50, then next two at 52.5
    C. buddied up with Karen for 14:12, thank goodness one of us was speedy at sit ups or we may not have finished in time (hint: it wasn’t me)

  • TarrynC says:

    First session back after 2 months off so took it a bit easy

    A: max is 65kg. I hit 60kg…first attempt was terrible, second one was much better.

    B: 70% for me is 63kg…so I worked at 55kg. Glad I did as this was a huge struggle today.

    C: So, I worked with Kayla who took the brunt of the wall balls. I was doing 5 to her 10. Wall balls give me DOMS when I have been training consistently, let alone when I haven’t done any for 2 months! Had a lot of trouble walking and driving home. Tomorrow will be painful.

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