Trent

Wednesday 220202

Wednesday 220202

1 minute of squat cleans (110/165 lb)
Rest 3 minutes
1 minute of squat cleans (125/185 lb)
Rest 3 minutes
1 minute of squat cleans (135/205 lb)
Rest 3 minutes
1 minute of squat cleans (110/165 lb)
Rest 3 minutes
1 minute of squat cleans (125/185 lb)
Rest 3 minutes
1 minute of squat cleans (135/205 lb)

Try for max reps each round without dropping the barbell. Post reps for each round to comments.
Compare to 140815.

Scaling:
Reduce the weight at each interval, beginning with a load you can move for the full minute without dropping the barbell. Newer athletes should focus less on a max set and more on squat clean mechanics.

Intermediate Option:
1 minute of squat cleans (95/135 lb)
Rest 3 minutes
1 minute of squat cleans (110/165 lb)
Rest 3 minutes
1 minute of squat cleans (125/185 lb)
Rest 3 minutes
1 minute of squat cleans (95/135 lb)
Rest 3 minutes
1 minute of squat cleans (110/165 lb)
Rest 3 minutes
1 minute of squat cleans (125/185 lb)

Beginner Option:
Squat clean
5-5-5-5-5-5
Rest 3 minutes between sets

Wednesday 220511

Wednesday 220511

Complete as many rounds as possible in 12 minutes of:

1 L-sit rope climb
3 overhead squats
1 L-sit rope climb
6 overhead squats
1 L-sit rope climb
9 overhead squats
1 L-sit rope climb
12 overhead squats

Etc. adding 3 reps to the OHS each round.
Climb to 15 ft, starting from seated.

♀ 75 lb ♂ 115 lb

Post rounds completed to comments.

Scaling:
If you are unable to complete an L-sit rope climb, modify the movement and challenge yourself in a pulling exercise.

Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
1 Legless rope climb
3 overhead squats
1 Legless rope climb
6 overhead squats
1 Legless rope climb
9 overhead squats
1 Legless rope climb
12 overhead squats

Etc. adding 3 reps to the OHS each round.
Climb to 15 ft, starting from seated.

♀ 75 lb ♂ 115 lb

Beginner Option:
Complete as many rounds as possible in 12 minutes of:
1 Rope climb, lying to standing + 1 pull with feet wrapped
3 overhead squats
1Rope climb, lying to standing + 1 pull with feet wrapped
6 overhead squats
1 Rope climb, lying to standing + 1 pull with feet wrapped
9 overhead squats
1 Rope climb, lying to standing + 1 pull with feet wrapped
12 overhead squats

Etc. adding 3 reps to the OHS each round.

♀ 22 lb ♂ 35 lb

Sunday 110320

Sunday 110320

For time:
135 pound Front squat, 10 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 9 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 8 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 7 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 6 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 5 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 4 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 3 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 2 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 1 rep
15 ft Rope Climb, 1 ascent

Chris Spealler 4:47. Post time to comments.

Saturday 240511

Saturday 240511

Guest Programmer – Rob Lawson
April 30-May 12, 2024

Complete as many rounds and reps as possible in 9 minutes of:
5 power cleans
3 shoulder-to-overheads
1 rope climb

♀ 125 lb, 15 feet
♂ 185 lb, 15 feet

Post total rounds and reps to comments.

Scaling:
In today’s workout, we have hinging, pushing, pulling, and a moderately weighted barbell.

The load, rep range, and time domain for this AMRAP should encourage people to complete quick singles on the power cleans (bonus: singles save your grip for the rope climbs). If you can, hold on to the last power clean and go right into the shoulder-to-overheads before moving on to the rope. Use a load that allows you to perform push jerks and cycle reps.

The best athletes can aim to consistently hit sub-1 minute rounds, with a goal of 10+ total rounds. For the majority, set a goal of 6 rounds, and ensure load and scaling options allow you to achieve this volume.

Enjoy!

Intermediate option:
Complete as many rounds and reps as possible in 9 minutes of:
5 power cleans
3 shoulder-to-overheads
1 rope climb

♀ 95 lb, 15 feet
♂ 135 lb, 15 feet

Beginner option:
Complete as many rounds and reps as possible in 9 minutes of:
5 power cleans
3 shoulder-to-overheads
3 lying to standing on the rope

♀ 35 lb
♂ 45 lb

Resources:
A New Way To Rope Climb
The Power Clean
The Push Jerk
The Rope Climb (Basket)
The Rope Climb (Wrapping)
Learn More About Guest Programming

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