Submitted by benjamin on Tue, 2013-02-19 21:00
STRENGTH:Front Squat 3x6< 1 yr., 3x9< 6 mo., 3x12
STRENGTH:Power Cleans 6x3
Front squat, 3X9. 65, 75, 85. First time I have gotten all 9 reps @ 85#.
Power clean, 6X3. 45, 55, 65, 75 (2+f), 70, 75. First time I've cleaned 75. Woop woop!
FS: 155 (x9, x9, x8) -10# from 3rm in Nov, +30# from FS last week.
PC: 135 flatform needs work, still really fun.
Hey Britt, are you saying that your 3rm in Nov was 165, and currently you're front squatting 3x9@155?
FS 2x12 1x9 75# 85# (had goal of flat 85# sets)
Power Cleans 6 x 3 worked up to 75# (had a goal of 70#+)
Glad that you're already setting and surpassing goals!
Front Squat: 125/130/135 x9-- +20 lbs from Jan 16
Power Clean: 125/130/135 x3 + 30 lbs from Jan 29
Could have gone a little heavier on both. Speaking of heavy (for my girl Colleen):
Joe, those are huge advances in weight in a very short period of time. Very well done.
FS - 3x12; 45, 45, 50
PC - 6x3; up to 75#
Joe - work filters shut down that link .... that doesn't bode well, but I'll try not to take it personally ....
FS - 3x6 @ 155
PC - 5x3 @ 135 (ran out of time)
FS: 3x6 @ 185, 195, 205 (go heavier next time)
PC: 5x3 @ 175 lbs (ran out of time) - thanks for the pointers Ben.
Second day back, this was fun.
3x6 FS at 135
Power cleans: 155, 185, 205 (1 made, 2 failed), 185, 185. 185
205 was a 1 rep pr!
Front squats 9x155 did them fast, felt great.
Power clean, never done these outside of a wod before. 6x3@115,135,135,135,145,145
Huge difference between 135 and 145. Attempted 155 for the 4th set, failed
Front Squat 3x12: 95# max (PR+20#). Thanks to Heather and Stephen for screaming in my face. Don't think I would have gotten those last few in otherwise.
Power Cleans 6x3: 75# max. Need to lighten up on the death grip.
P Clean: 95x3,105x3,115x3,125x2,125x2,125x3 (+10) - thanks to Sylvia for cheering me on to get all 3 in the last set.
no front squats for me. did something to my hip flexor 10 days or so ago and tried to squat just the 33lb bar and on the 3rd rep, it started to hurt. just rolled it on stephen's advice (thanks!) and worked on push ups. time to see dr mavor!
Clean to 78# hip felt fine but didn't want to push it. scaled it back a bit
No squatting for me - issues with the loading the knees currently.
Did row sprints instead
250 m sprints for a total of 1000m in 3:35
5 strict (for form) pushups
PC 6x3 - started at 95# worked up to 125#, arms were junk so finished with 115#
ES: S1 - 185lbs (185, 135, 115) S2 - 245lbs 1rp (245, 225, 205, 185, 155, 135)
Worked out with Hannah on the Front Squats, was feeling a bit tight so went a little lite. Worked out with Jeff B. for the Power Cleans, the man kept me challenged all the way through. I didn't think I was going to get as high as I did, was originally aiming for 185lbs. Only recorded one rep after three failed attempts afterwards, was feeling tired.
Did an hour of mobility when I got home mixed in with some Dr. Mavor exercises.
Front Squats - took it a bit easy this week at 105lb flat sets, 3x9
Power Cleans - love, love, love these! 4x3 at 85lb and then made one last set at 90lb. Thanks Courtney and Stephen for the encouragement and tips! Now all i can think about is my "dynamic set up." lol.
FS - #53 my wrists oww
PC - #93 almost at trip dig!!!