Saturday, July 15th

14
Jul

Saturday, July 15th

Heads up! If you aren’t as comfortable as Chad in the bottom of your squat, you may need some squat therapy! This Wednesday, join our phavorite physio Grayson Wickam for 2 hours of mobility knowledge and practice. Sign up here.

KHour WOD

For time:
800m Run
30 Power Cleans (135/95lbs)
10 Lateral Burpees Over the Bar
800m Run
20 Power Cleans (175/115lbs)
20 Lateral Burpees Over the Bar
800m Run
10 Power Cleans (205/135lbs)
30 Lateral Burpees Over the Bar

Post time to Comments.

44 Responses

  1. ERIC S.

    In this inverse ladder of power cleans and lateral bar-facing burpees, the loading climbs per round. Stimulus wise, we are looking for the following:
    On the set of 30 power cleans… a weight we can cycle for 20+ repetitions when completely fresh.
    On the set of 20 power cleans… a weight we can cycle for 10+ repetitions when completely fresh.
    On the set of 10 power cleans… a weight we can cycle for 5+ repetitions when completely fresh. These don’t have to be touch and go.
    On the running, strive to hold what we believe to be our 5K run pace. This is an effort that absolutely counts, but a larger goal is being able to run directly to your bar after each round and start the first power clean.
    Move in with a gameplan on the first set of 30. This is not an effort to go to failure here, but we can cycle this barbell in sets. 10-5-5, 5’s across, and 10×3 are all talking points. This first set is not a sprint, but we can aggressively move through as we know we will have the opportunity to recover on the next run. On the burpees, slow is smooth, smooth is fast.
    On the second set of cleans, this is where the workout will vary athlete to athlete. Quick singles will be a strong option for many, unless you are very strong on the barbell and can cycle this loading despite the fatigue. Much like the first set, we can push our pace a touch here from the barbell to the burpees knowing that we can use the first few steps in the last run to recover.
    On the third and final set of cleans, we are at our heaviest loading for the day and singles are likely the option. As we fatigue, especially on this final weight, remind ourselves to get beneath the bar. The feet will want to shoot wide… get the hips down on the catch and pull yourself beneath the bar.
    When I tested this it was in the humidity of the Cayman Islands and it took me 25 minutes.
    If you’re rowing (Amanda) it’s a 1000m equivalent for a 800m
    Good luck!

  2. Matt

    Lost and found will be purged on Monday. Give it a look through and make sure to claim what’s yours!

    1. Alice

      Sunday OLY at Saturday OG
      Muscle Snatch 5-4-3-2-1:
      55-60-65-75-80

      Hang Snatch 3-2-1-1-1:
      80-85-90-95-100(F)

      Back Squat 5-4-3-2-1:
      135-140-150-160-165

  3. Kim

    Under strict no running or jumping from the PT, so…

    1000m row
    93 / 113 / 133 cleans
    10 / 20 / 30 regular burpees

    Got through 6 cleans @ 133
    -24 total

    Seeing how miserable everyone was running made me not hate my plantar fasciitis as much 😂

  4. Kim

    Under strict no running or jumping from the PT, so…

    1000m row
    93 / 113 / 133 cleans
    10 / 20 / 30 regular burpees

    Got through 6 cleans @ 133
    -24 total

    Seeing how miserable everyone was running made me not hate my plantar fasciitis as much 😂

  5. Matt

    Sun Oly @ Sat OG

    Muscle Snatch 54321
    65-75-85-95-95

    Hang Snatch 32111
    145-165(1+f)-175-175-185

    Squat 54321
    225-235-250-265-275

  6. Rekas

    9 burpees into the last round at 30 min time cap
    cleans @ rx weight felt solid
    (10,5,5,5,5,3,3,2,2,2,2,2,1,1,1,1,1s for last round)

    OG OLY
    Muscle snatch (5,4,3,2,1): 33,45,55,65,75
    Hang snatch (3,2,1,1,1): 55,65,75,75,85
    Snatch (5,4,3,2,1): 75,75,85,95,105pr :o)

  7. Joe

    Squat up to a heavy triple
    Then 3×5 @ 80% of that triple

    Triples
    185-215-235-245-255-260(pr)

    5’s
    210 across

  8. chad

    Squat Waves
    3s – 235
    255-25-275(f)-275-285(f) glutes toast from pistols

    9-7-5 Squat Clean @185
    5-3-1 Pegboard Ascents
    15:47 (my delts have never hurt like this and idk why)

    4-5-4-5-6 DB Snatch Practice

    Basketball tomorrow and next Sunday after Oly 96th and Lex courts

  9. chad

    Squat Waves
    3s – 235
    255-25-275(f)-275-285(f) glutes toast from pistols

    9-7-5 Squat Clean @185
    5-3-1 Pegboard Ascents
    15:47 (my delts have never hurt like this and idk why)

    4-5-4-5-6 DB Snatch Practice

    Basketball tomorrow and next Sunday after Oly 96th and Lex courts

  10. bayohh

    Made it to 3rd round in 30 minute time cap. Finished first 400 meters, still had another 400, 30 burpees and 10 cleans. 95-105-115 (didn’t make it to 115)

  11. bayohh

    Made it to 3rd round in 30 minute time cap. Finished first 400 meters, still had another 400, 30 burpees and 10 cleans. 95-105-115 (didn’t make it to 115)

  12. dtm

    30-20-10
    Hang squat cleans w/ 50# dbs
    Burpees

    DNF. I did 10 cleans and realized I needed a rest day.