Sore & Explosive

Aug 21st, 2013

Category: Competitor

Sore & Explosive

chuck2

Warm Up
400m run
25 jumping barbell squats

Strength
High Bar Squat with bands
3-2-1-1-1-2-3

* with wave loading sets like this your body is often primed for more weight on the way back up after the singles.  Try and exceed your 2 rep and 3 rep on the way up if you can.

Clean Rack Support
3 holds at 3-5 seconds @ 100 – 120% of your 1RM Front Squat

The bar should be set at a height just below the athlete’s shoulders. Lift the bar straight up from the rack and step out as if you were going to front squat the weight. Hold the torso tightly for 3-5 seconds and then walk the weight back in.

Barbell Step Ups
3×8 on each leg

*Drive through the mid-foot and keep the chest up.

WOD – 10 minute time cap
3 Rounds of
10 Squat Cleans
15 Box Jumps (30/24); Full Stand

Games (185/135)
Regional (155/105)
Open (135/95)

DISCUSSION 24 Comments

  1. Heather 08/22/2013 at 12:27 am

    Warmup: Done
    High Bar: worked up to 165 with red bands. These were challenging! We went out too heavy on the first few sets.

    Front Rack walkout: 215#

    Step ups: 45-55-65

    Wod: 7:22 open

  2. Heather 08/22/2013 at 12:27 am

    Warmup: Done
    High Bar: worked up to 165 with red bands. These were challenging! We went out too heavy on the first few sets.

    Front Rack walkout: 215#

    Step ups: 45-55-65

    Wod: 7:22 open

  3. M.Rod 08/21/2013 at 11:51 pm

    Hitting PR once again!
    Warm up: done
    Strenth: up to 295# PR red band
    Front squat hold: up to 315#
    Wod:10:00 10 box jumps when time expired open

  4. M.Rod 08/21/2013 at 11:51 pm

    Hitting PR once again!
    Warm up: done
    Strenth: up to 295# PR red band
    Front squat hold: up to 315#
    Wod:10:00 10 box jumps when time expired open

  5. Biscoe 08/21/2013 at 11:08 pm

    HBBS w Double Looped Blue Band on 2 bells – up to 365#
    Clean Rack Support: N/A (Retta had me warm up too much….)
    BB Step Ups: 65
    WOD: 9:15 @ Open

    Need to start making 6 am class again and stop hitting the snooze button…

  6. Biscoe 08/21/2013 at 11:08 pm

    HBBS w Double Looped Blue Band on 2 bells – up to 365#
    Clean Rack Support: N/A (Retta had me warm up too much….)
    BB Step Ups: 65
    WOD: 9:15 @ Open

    Need to start making 6 am class again and stop hitting the snooze button…

  7. Dan Moreno 08/21/2013 at 10:13 pm

    Back Squat – Double Looped Blue Bands – up to #315
    Walk out Rack – up to #335
    Step ups – up to #85 lbs
    WOD: 9:17 Games

  8. Dan Moreno 08/21/2013 at 10:13 pm

    Back Squat – Double Looped Blue Bands – up to #315
    Walk out Rack – up to #335
    Step ups – up to #85 lbs
    WOD: 9:17 Games

  9. Goose 08/21/2013 at 8:43 pm

    up to 325 squats with double wrapped blue band and red band.
    315 on the walk outs
    up to 125 on the step ups
    845 games on the WOD…last round was brutal after everything else.

  10. Goose 08/21/2013 at 8:43 pm

    up to 325 squats with double wrapped blue band and red band.
    315 on the walk outs
    up to 125 on the step ups
    845 games on the WOD…last round was brutal after everything else.

  11. McGuire 08/21/2013 at 6:02 pm

    Banded squats: up to 315#
    Clean rack support: 335#
    BB step ups: 105#

    Wod: 8:16 @ Reg

  12. McGuire 08/21/2013 at 6:02 pm

    Banded squats: up to 315#
    Clean rack support: 335#
    BB step ups: 105#

    Wod: 8:16 @ Reg

  13. Patilac 08/21/2013 at 5:43 pm

    Did this at work today.
    No dropping bars no box.
    Banded sqts up to 275
    Step ups (to a bench) up to 135
    Wod 9:08 games (bj is a ledge about 3 inches wide kind of tricky)

  14. Patilac 08/21/2013 at 5:43 pm

    Did this at work today.
    No dropping bars no box.
    Banded sqts up to 275
    Step ups (to a bench) up to 135
    Wod 9:08 games (bj is a ledge about 3 inches wide kind of tricky)

  15. Kara 08/21/2013 at 5:27 pm

    HBBS: 150# w/ red bands on kb
    Front rack hold: 195#
    BB step up: 65#
    Wod 9:38 @ open. Squat cleans were tough for me. My elbows sank as I got tired making it harder than it needed to be. Something to work on for sure!

  16. Kara 08/21/2013 at 5:27 pm

    HBBS: 150# w/ red bands on kb
    Front rack hold: 195#
    BB step up: 65#
    Wod 9:38 @ open. Squat cleans were tough for me. My elbows sank as I got tired making it harder than it needed to be. Something to work on for sure!

  17. Petra 08/21/2013 at 3:04 pm

    Watching both Gills kill the WOD with speed/strength was pretty impressive!

    HBBS: 145# + red bands
    Clean Rack Support: 175#
    BB Step Ups: 65#
    WOD: 8:34 @ Open

  18. Petra 08/21/2013 at 3:04 pm

    Watching both Gills kill the WOD with speed/strength was pretty impressive!

    HBBS: 145# + red bands
    Clean Rack Support: 175#
    BB Step Ups: 65#
    WOD: 8:34 @ Open

  19. DePrizio 08/21/2013 at 2:25 pm

    HBBS w Double Looped Blue Band on 2 bells
    175-190-210-225-225-195-185
    Clean Rack Support: 275,295,295
    BB Step Ups: 65-75-75
    WOD: Regionals. DNF- 2+8

    Cashout- 7:29
    30-cals row, 300m 60lb sandbag run
    20cals row, 200m 60lb sandbag run
    10cals row, 100m 60lb sandbag run

  20. DePrizio 08/21/2013 at 2:25 pm

    HBBS w Double Looped Blue Band on 2 bells
    175-190-210-225-225-195-185
    Clean Rack Support: 275,295,295
    BB Step Ups: 65-75-75
    WOD: Regionals. DNF- 2+8

    Cashout- 7:29
    30-cals row, 300m 60lb sandbag run
    20cals row, 200m 60lb sandbag run
    10cals row, 100m 60lb sandbag run

  21. Rios 08/21/2013 at 1:25 pm

    Warm Up: Done
    Strength: worked up to 215; first time doing banded squats; it’s awesome/terrible
    Clean Rack Support: 225 — 245
    BB Step Ups: these were tough even without weight — 45 / 75 / 55
    WOD: not a good showing/hams fried — didn’t finish in time — 72/75 reps — 95# squat cleans / 30″ box jump

  22. Rios 08/21/2013 at 1:25 pm

    Warm Up: Done
    Strength: worked up to 215; first time doing banded squats; it’s awesome/terrible
    Clean Rack Support: 225 — 245
    BB Step Ups: these were tough even without weight — 45 / 75 / 55
    WOD: not a good showing/hams fried — didn’t finish in time — 72/75 reps — 95# squat cleans / 30″ box jump