Cutting & Dicing

Fat Bar Challenge
Fat Bar Challenge

Warm-up
2 Rounds of
Row 250m
10 pistols
10 mid hang muscle cleans (stall and work on making contact at the hip)
5 split jerks (work on pulling yourself under the bar, fast feet and achieving a stable landing position)

Oly
1. Mid Hang Squat Clean and Split Jerk
5×2 80%-90% (Start at 80% work up incrementally to 90%)
* make sure to start in a stalled position. Try achieving the stall position from the floor and from the high hang, not just one or the other.

2. Clean Pull 5×3
@ 100% of your max clean (power or squat, whichever is heavier)

Strength
Back Squat 3×5

WOD
1000m Row
25 Alternating Pistols
15 Hang Power Cleans (225,135)

Regional (205, 120)
Open (185, 105)

22 Comments

  • Heather

    10/08/2013 @ 1:30 pm

    Hang Squat Clean and Jerk: worked up to 125

    Clean Pulls: 160
    Back squat: 155

    Wod: 8:15 @ 115#

  • Heather

    10/08/2013 @ 1:30 pm

    Hang Squat Clean and Jerk: worked up to 125

    Clean Pulls: 160
    Back squat: 155

    Wod: 8:15 @ 115#

  • Julie

    10/08/2013 @ 12:22 pm

    Hang sq clean 145×2 150×1
    Pulls at 185
    Squats 165×5

    9:31 games

  • Julie

    10/08/2013 @ 12:22 pm

    Hang sq clean 145×2 150×1
    Pulls at 185
    Squats 165×5

    9:31 games

  • Manny Rodriguez

    10/08/2013 @ 11:14 am

    Hang Squat Clean 165
    Pulls 245
    Wod 12:22 @155

  • Manny Rodriguez

    10/08/2013 @ 11:14 am

    Hang Squat Clean 165
    Pulls 245
    Wod 12:22 @155

  • biscoe

    10/08/2013 @ 2:47 am

    hang squat clean: 225#
    pulls: 285#

    wod: 10:29 @ reg

  • biscoe

    10/08/2013 @ 2:47 am

    hang squat clean: 225#
    pulls: 285#

    wod: 10:29 @ reg

  • Michael McGuire

    10/08/2013 @ 12:13 am

    Hang squat clean and split jerk: up to 245×1, [email protected] 245, squats @ 245…legs were sore from Sunday’s 10k.
    WOD: 10:15 @ Reg

  • Michael McGuire

    10/08/2013 @ 12:13 am

    Hang squat clean and split jerk: up to 245×1, [email protected] 245, squats @ 245…legs were sore from Sunday’s 10k.
    WOD: 10:15 @ Reg

  • Andrea

    10/08/2013 @ 12:08 am

    Clean and jerk up to 165

    Backsquat (did with class and they were doing sets of 3): 245×3

    Wod: 5:55games

  • Andrea

    10/08/2013 @ 12:08 am

    Clean and jerk up to 165

    Backsquat (did with class and they were doing sets of 3): 245×3

    Wod: 5:55games

  • goose

    10/07/2013 @ 11:51 pm

    260, 295, 315, 7:24 on the Wod. worked some newly learned pose technique after and some hollow rocks

  • goose

    10/07/2013 @ 11:51 pm

    260, 295, 315, 7:24 on the Wod. worked some newly learned pose technique after and some hollow rocks

  • gillian

    10/07/2013 @ 10:33 pm

    warm up: done
    mid hang squat clean and jerk: #110
    clean pulls: 150#
    back squat: 135#
    wod 8:82 open

  • gillian

    10/07/2013 @ 10:33 pm

    warm up: done
    mid hang squat clean and jerk: #110
    clean pulls: 150#
    back squat: 135#
    wod 8:82 open

  • Liz

    10/07/2013 @ 2:39 pm

    I need to start recording here so I have something to compare to at the end of this cycle!

    Mid Hang Squat clean and jerK: up to 120#
    Clean Pulls: 140#
    Back Squat- skipped, my hip was hurting again
    WOD: 8:30-40ish 105#

  • Liz

    10/07/2013 @ 2:39 pm

    I need to start recording here so I have something to compare to at the end of this cycle!

    Mid Hang Squat clean and jerK: up to 120#
    Clean Pulls: 140#
    Back Squat- skipped, my hip was hurting again
    WOD: 8:30-40ish 105#

  • Shamwow

    10/07/2013 @ 12:56 pm

    Is that a Jim sighting? What?

    • amy

      10/07/2013 @ 4:34 pm

      He came back for one morning and hasn’t been seen since!

  • Shamwow

    10/07/2013 @ 12:56 pm

    Is that a Jim sighting? What?

    • amy

      10/07/2013 @ 4:34 pm

      He came back for one morning and hasn’t been seen since!

Comments are closed.

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