Monday 8/2/21

Warmup

Full Gyms

A. Power Clean: 6 x 3,1,3,1,3,1; rest 1-2 min

B. Front Squat: accumulate 15 total reps with your best clean weight. 

note-use a rack for these. If no rack, reduce the weight to something you can clean enough times to complete your reps.

C. 3 rounds:

5/5 Single DB/KB Front Squat

5/5 Twisting Press to Windmill

5/5 Side Plank Hip Drops

5/5 Lateral Squats

5/5 Goblet Switches

Minimal is Maximal Gyms

A. DB/KB Power Clean: 6 x 3-5; rest 1-2 min

B. DB/KB Front Squat: 5 x 6 reps @10X0; rest 1 min

C. 3 rounds:

5/5 Single DB/KB Front Squat

5/5 Twisting Press to Windmill

5/5 Side Plank Hip Drops

5/5 Lateral Squats

5/5 Goblet Switches

5 Replies to “Monday 8/2/21”

  1. A worked up to 165
    B 165 for front squats
    C 53kb for squat
    45db for windmill/goblet/switches

    that was a grind

  2. A) worked up to 108#
    B) broke the set of 15 into groups of 3 with about 60-90″ rest between
    C) used 35# KB for front squat
    used 25# KB for twisting press–wrists weren’t feeling it after the cleans and front squats
    used 25# KB for the lateral squat–felt it more in the glutes using single weight than dumbbells in both hands
    used 25# KB for goblet switches

  3. A – worked up to 93#
    B – 3 sets of 5 at 93#
    C 26, 35, 35 on KB front squats, 15# plate waiter to windmill, 15s for lateral squats, 15, 15, 20 for switches

    Cleans felt a bit tough since hadn’t done them in a while, but I did more than I thought I would.

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