Gizames Style
Julie
Warm-up
Barbell Weighted step ups 10 each leg
5 perfect front squats working on upright torso
5 hang squat cleans
5 push jerks
Add weight and repeat 2 times
Oly
Work up to a 1RM
Hang Squat Clean
Strength
Back Squat
3-3-3-3
WOD
30 Box Jump Overs
25 Clean and Jerks
20 Box Jump Overs
15 Clean and Jerks
10 Box Jump Overs
5 Clean and Jerks
Games- 135,95
Regional/Open- 115,80
Do not attempt games unless your Grace time is UNDER 3 minutes
Long time lurker, first time poster – will try to get in the habit of this. Feel free to gossip, chuckle, give me a hard time, or provide helpful tips after reading any of my squat numbers (I’m working on it).
Hang Squat: 225, couldn’t stand 235
Back Squat: 255, failed 275
WOD: 6:59 rx
ohhh dont you worry..
trade you squats for MU’s
Agreed Andrea. Welcome long time lurker!
nothin like a good lurker…
Gonna start posting stuff here again so Kyra can play along in Florida:-)
Hang Squat: 165# PR! Huge improvement considering I have been stuck at 145. Didn’t get to try to failure.
Wod: 9:33 open. Back was extra spicy from deads the day before.
Did front squats for hatch.
Hang squat clean x1: 315 (pr)
Back squat x3: up to 375
Wod: 7:36 @ rx
230# hang squat clean
265×3 back squat
10:03 RX
285 (under 295 but chickened out standing up)/335/6:52rx. Props to Amy and Bish for telling me my form wasnt “that” ugly
hang squat clean: 225, was under 235 but couldnt stand it up
backsquat: 255×3
wod: 6:42rx
Oly: 265
Squat: hit 305 but felt tweaky after one rep so I left it there, there’s def more in the tank
WOD: went light per above 8:06 @ 115
Hang squat clean: 245×1
Squat: 325×3
WOD: 9:34 Rx
Dipped my toe in the 5:30 BT waters and survived…barely. 245# hang squat clean; 285# on the back squat (sub-maximal load for 3 reps); 10:12 Rx WOD. Had a blast. Thanks!