Squats – frontside, that is.

December 3, 2009 · Filed Under work out of the day · Comment 

Oh yes. Front Squats.

I always hope that my thrusters will get forever faster as I get stronger at the front squat, but It’s been awhile since we focused on them solely. It felt good.

WOD

3 – 3 – 3 – 3 – 3

  • front squats

Results

After a good long warm up of:

  • Oly lift warmup
  • 1:10 handstand hold (against a wall)
  • 15 pull-ups
  • 15 push-ups
  • 15 squats
  • 3 x 5 progressive weight squats

we jumped into heavy (for us) front squats. Jay’s form is really good and mine continues to improve. I can get a bit deeper than Jay, but I think I suffer more “forward lean” than he does. Gotta keep working on the straight back – never let up.

  • Jay: 135, 155, 145, 145, 145
  • Christian: 155, 175, 165, 165, 165

Finished up with some easy back extensions for good measure.

I’m gonna blame the new little puppy in my house for making me a little tired today – that and I also run 30 minutes barefoot each morning {wink}

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Yeeeah! “Cleans!”

December 2, 2009 · Filed Under work out of the day · Comment 

Today, Jay and I focused on Power Cleans, (cleans started from the floor, but not taken all the way to squat clean) plus finishing the entire movement with a push press.

WOD

10 – 8 – 6 – 4 – 2

  • Power cleans to…
  • Push press

One movement. Not for time, but for form.

Results

Phew, there’s a lot of work of work being done when you power clean and then take the weight overhead. Jay’s and my form continue to improve. I wish I could get my chest out a little more in the bottom position, and I really want Jay to focus on that tight lumbar, but for the most part, we’re doing these lifts well.

  • Jay: 65, 85, 95, 95, 105 lbs
  • Christian: 95, 115, 135, 145, 155 lbs

155 overhead feels surprisingly easy for me right now – my weakness is in the hip drive.

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Sad Linda

December 2, 2009 · Filed Under work out of the day · Comment 

Since we were limited on time, and focused more on proper form training vs. heavy loads, we’re gonna call Tuesday’s training “Sad Linda” — In fact, there’s really very little “Linda” resemblance goin’ here at all, but we’ll get there.

WOD

10 – 8 – 6 – 4 – 2 (reps) of:

  • deadlifts
  • bench press

(no time for cleans – bummer)

Results

Good ol’ 10 minutes of 6.0 running, followed by Burgener warm-up and (2) 1-minute handstand holds got the blood flowing.

  • deadlifts
    • Jay: 135, 135, 135, 135, 135
    • Christian: 135, 155, 185, 205, 235
  • bench press
    • Jay: 135, 155, 160, 160, 155
    • Christian: 135, 155, 175, 195, 215

Jay’s deadlift is improving, but still shows signs of {slightly} rounding that back a little during the early part of the lift. I felt pretty good throughout the workout, paying close attention to keeping the bar close on the deads and arch properly on the press.

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