Monday, 14 JANUARY 2013

Announcements:  Today we will meet in the 3rd floor weight room. Please try to arrive as early as possible to claim some space!!  Priority goes towards claiming some lifting platforms.  Today you will work with a partner or two, so find a person or two of near equal ability.

Equipment required:  **Please bring a towel!!!** - Barbell at lifting platform and bench with appropriate weight.

Warm-up and instruction:  When you arrive, begin your individual warm-up at the lifting platform to help claim our space.  We will then demo the squat clean (Matt) and talk through points of performance (Adam). Everyone will get a chance to practice and warm-up.  


Squat cleans  (full range of motion = hips below parallel!)
Bench press

NOTE: There is no time component to this WOD, rest as needed between sets and focus on proper form.  Try to increase the load with each set.
NOTE2:  You can either do all the sets of cleans first, do bench first, or alternate between the two.  Your ability to do this will likely be determined by how crowded it is.
NOTE3:  Use a spotter for the bench press and maintain 5 points of contact while doing the bench (2 feet + butt + shoulder blades + head).

Post loads to comments.


Jeff said...

Squat Clean: 135-155-155-155-155

Bench: 185-205-195-195-185(x3)

Adam said...

Great to see a big crew of early risers this morning!

SC: 115-125-135-145-155(2)
BP: 185-205-215-225(4)-205

I've lost a bunch of strenght in my legs - I could easily get under the bar, but standing it up was tougher than it should have been!!

R.K. Barker said...

I wasn't able to get to Bench Press with time constraints and the lack of available benches.

SC: 95-105-115-125-135

Mickey said...

Cleans: 115-125-135-145-155(4)

Didn't have time for bench

Caleb McDaniel said...

Cleans: 95-115-125-135-145(failed on the 4th one, and then did the last two after a minute of rest). Didnt have enough time for bench.

R.K. Barker said...

Was able to get back to Arvin and waited for an open bench. 135 for all 5 sets.

ErinM said...

It was great working with Adrienne and to see MAJ Macon today:
Squat clean: 45-55-65-75-80
Bench: 55-65-65-75-75-80(1, then 4x75)

Adrienne said...

Likewise Erin!

Squat Cleans: 45-55-65-75-85
Bench Press: 55-65-75-85-85

jswobe said...

Had to split this up...

Cleans on one day:

95 - 135 - 155 - 170

(skipped the last set...didn't want to push the back too much too fast...but it's feeling great)