Wednesday – 041112

New Power Clean Standards Are In

Looks Like Functional Fitness to Me

 

Strength

Back Squat @ 75% of 1RM

20 Reps Unbroken

Workout of the Day

For Reps:

AMRAP Power Cleans in 4 Minutes (70% of 1RM)

Rest 1 Minute 30 Seconds

AMRAP Box Jumps in 3 Minutes (24/20)

Rest 1 Minute

AMRAP Ring Dips in 2 Minutes

Rest 30 Seconds

AMRAP Burpees in 1 Minute

 

POST LOADS & SCORES TO COMMENTS

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  • Scott

    1RM BS is 325#, used 240 for 20 rep set – whoa, rough set, almost puked on rep 19, luckily for Will I held it in, did 4 reps out the gate, then a few sets of 2, then singles for the last 10

    1RM for PC is 235#, used 167 for the WoD because Ricky was overachieving by a few pounds

    PC (23), Box Jump (59) stepped down due to ankle, Ring Dips (41), Burpees (24)

    Good day, fun programming in a sick twisted sort of way

    • It was a fun programming … and you’re right, it is sick & twisted …

  • Back Squat 1Rm is 193# – used 148# for the 20-reps.

    WoD
    ——-
    Power Cleans – 25 @ 108#  (1RM is 138 which I didn’t know until I got home – calculated the % from my 1RM squat clean)
    Box Jumps – 49 @ 20″
    Elevated Ring Push-ups – 16
    Burpees – 17

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