Squat Clean
– 2 Rep Max
Deadlift
– 3 x 10 Reps
– 4 x 5 Reps
– 5 x 3 Reps
Rack Jerk
– 8 x 2 Reps
Hip Thrusts
– 5 x 5 Reps
Squat Clean
– 2 Rep Max
Deadlift
– 3 x 10 Reps
– 4 x 5 Reps
– 5 x 3 Reps
Rack Jerk
– 8 x 2 Reps
Hip Thrusts
– 5 x 5 Reps
2 replies on “2010-01-04 Strength WOD”
Well this took me a while to complete as I played around with my squat cleans, trying to work on form.
Squat cleans 2 rep max
I started with 45#, then 55#, then 65#, 75#, 85# – all pretty good form, 95# not bad, 105# seemed to lose aggression, 110 – first one was a bit messy, second one was better. I tried 115 but did not cacth it in a squat.
okay so the dealifting
3 x 10 reps – started at 155#, then 160# and then 165# found it hard to keep a good position so I had to keep it around that weight
4×5 reps – 185# okay, 195 okay, 200 lost it after 2, dropped to 195 okay
5×3 200 okay, 205 2 resp okay, 200 lost it after 1, 195 lost it after 2, 195 again lost it after 2 (tired and hungry)
rack jerks
worked on form for split 75#, 85# good, 95# good, 105 good, 110 not aggressive enough, 105 okay
5×5 hip thrusters @155 – interesting ….
overall a great workout…I certainly need this to get stronger!
Squat Cleans, up to 205# x 2. Tried 235#, could power clean it, but did not feel comfortable squatting under it and receiving it. The urge to get out from under a heavy load that is about to crash down on you takes a while to unlearn 🙂
Deadlifts, 255# all the way through.
Rack Jerk: 155#, good practice.
Hip Thrusts, 255#. Note: Accessory movement, improves hamstring and glute recruitment to help squats and deadlifts.