Tag Archives: squat cleans

Thursday – 081717

The other and long time member Doug getting 80 calories as fast as he can on the Assault Bike.

Front Squat
Find your 3 rep max.
This will be done with a 3 second pause each rep.

Workout of the Day
AMRAP in 12 minutes:
10 squat cleans (115/83)
20 alternating kettlebell snatches (53/35)
30 sit-ups

Post your scores to the Whiteboard.

Monday – 073117

Meet Bert, one of our newest members. Welcome Bert!

Warm-up/Injury Prevention
Spend 10 minutes, smashing your T-spine/shoulders. Use a PVC roller for your T-spine and hold a weight on your chest. Get a lacrosse ball for your shoulders.

Then 3 rounds for quality:
10 rig facing band rows (perform a 3 second negative)
8 Good mornings with empty bar
6 Goblet mobility squats

Spend some time mobilizing your squat/front rack for the WOD.

Workout of the Day
Courtesy of CF Linchpin,

3 rounds for time:
50 double-unders
25 wall-balls (20/14)
15 handstand push-ups
5 squat cleans (205/143)

Post your scores to the Whiteboard.

Monday – 072417

Chase’s back is feeling good! He tackled those 315 lb deadlifts in last Tuesday’s workout no problem.

Let’s practice our handstand push-ups! If you have handstand push-ups and can kip well, go for a 3 “rep max depth” handstand push-up. THIS MUST BE STRICT! If you can’t do that strict, work on your strict handstand push-ups by doing an EMOM. Go do a deeper deficit by stacking plates. Use a measuring tape to see how deep you went.

Workout of the Day
27-21-15-9 reps for time of:
Squat cleans (95/63)
Ring dips

This workout is capped at 25 minutes.  If you can’t do ring dips, you will do push-ups.  If you can do dips, but can’t handle that volume, pick a different descending rep scheme that results in less reps.  Same goes for the toes-to-bar.

Post your scores to the Whiteboard.

Thursday – 060817

Jeff is back to put in work for the off season!

Warm-up/Injury Prevention
Run 800 meters, then 3 rounds for quality:
15 muscle clean turnovers with empty bar
12 single-arm band retractions each arm (hold for 2 seconds)
5 plate extended goblet squats

Spend about 5 minutes mobilizing your front rack position.

Workout of the Day
10-8-6-4-2 squat cleans (205/143)
100-80-60-40-20 Double-unders

The squat cleans need to be heavy enough you should probably be doing every set in singles.  These without a doubt should be the heaviest squat cleans you have done in a workout before.  If you can’t do double-unders, you will do the same amount of lateral bar hops.  This workout is capped at 20 minutes.

Post your scores to the Whiteboard.

Friday – 051917

KG working on some split jerks during open gym time. Someone is at the gym from about 5:45 a.m. (even earlier on Mondays and Thursdays) to about 8:30 p.m. every day which allows members to have access to the gym pretty much all day, every day.

Warm-up/Injury Prevention
With a lacrosse ball, smash your chest, shoulders, rotator cuff on each side for about 8 minutes total. Then, complete for quality:
30 ring rows
30 terminal knee extensions on each leg

Perform 4 minutes of the rig assisted hip flexor stretch, 2 minutes on each side.

Workout of the Day
4 rounds for time:
21 calories on the rower
15 handstand push-ups
9 squat cleans (135/93)

Post your scores to the Whiteboard.