01/14/10

Warm up
Standard/Burgener

Strength
Squat Cleans 1-1-1-1-1-1-1

Conditioning
7 RFT
5 Wall balls 20/15
5 lateral shuffle runs
5 Wall ball sit-ups
Post loads and times to comments:

4 Comments

coop on January 14, 2011 at 10:25 pm

115 – 125 – 135 – 160 – 170 – 185(F) – 185 (cleaned it and squated it, but didn’t squat clean it)

WOD 8:07

JD…since we were talking about hypertrophy, and you are the CFKids guy, thought you might like this article…..great data when you are talking to parents.
http://catalog.brandxmartialarts.com/pub/CFKKids&WeightLiftingFeb2008.pdf
John B on January 14, 2011 at 11:50 pm

Nice work tonight, coop!
Dr. J on January 15, 2011 at 12:03 am

175-195-215-225-235-245-255pr. First time on squat cleans. Thanks for the tips JD.
Gunny on January 15, 2011 at 9:43 pm

Felt so great doing squat cleans. I had really good form until my last rep at 180, but even that was better than what I normally do. Wish I could bottle that feeling and drink it before each WOD.

155-160-165-170(pr)-175(pr)-180(fail)-180(pr)