For weight
Bench press (and you did not think CrossFit would help you prepare for spring break!)
5,5,3,3,1,1,1
then
Squat clean
1,1,1,1,1
The squat clean work is more for technique than weight. Do not do power cleans for this. Focus on receiving the bar in a nice deep squat and then standing up.
Post weights to comments.
11 comments:
SC: 95, 115, 135, 145, 155(f)
BP: 155, 175(f), 165, 175(f), 175, 185, 190
Thanks Adam for the spots & JWM for the coaching.
BP: 205-225-235(2)-225-235-240(PR)-245(f)
SC: 65-75-85-95-105
Thanks to SG for the spot and motivation on the BP.
I had to rush through the squat cleans, so didn't have much time to work on form at heavier weights.
BP: 165x5, 175x5, 185x3, 195x3, 205x1, 225x1, 230(f)
SC: 95, 115, 135, 155, 165
I was also rushing by the time I got to squat cleans today. Felt better at getting under the weight but need to feel better at getting under the weight at higher weights.
Bp 185, 185, 185, 205, 205, 225, 235, 235
Sc 135, 135, 135, 155, 155
BP-170,175,185,195(2),205,210,215
SC-185,205,215,225(f),225(10lbs PR)
Aloha,
I'm working heavy in four days a week. Lower body Monday's and Thursdays. Upper body Tuesdays and Fridays. On ME days like today I'm trying heavy WODs since I really need to work on them.
Heavy boxsquats followed by a heavy WOD.
9-6-3 of:
Squat Cleans (165)
Muscle-ups
16:25
Bench: 135, 185, 205, 225, 235, 245(f), 225
Clean: 135, 135, 135, 135, 155
GO ARMY! USMA '00
Aberdeen Proving Ground, MD
SC: 95, 115, 135, 145, 145
Went with overhead press instead of the bench because I didn't have a spotter.
65, 75, 85, 95, 115, 115, 115
Bench: 205, 225, 205, 235, 205, 225, 245 (with a little boost)
Clean: 135, 155, 185, 195, 205
Thanks to all who spotted me this morning. Tough to try and lift heavy if you don't have a spotter.
Shoulder press sub for bench press
65X5, 85X5, 95X3 105X3, 115X1, 125X1, 135X1
SC
95, 95, 105, 115, 135
Worked form not weight
Shoulder Press: 95,115,135,155,165,175,185(f)
Squat Clean: 135,175,195,205, then dropped to 175 and did 5 singles.
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