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IMG_4118

Warm-Up
3 rounds of
10 Lunge and Twist
10 PVC Dislocates
10 Pause Squats
10 Wrist Circles each direction/per side
10 Jump Squats

Prep Sets
1 x 3 Hang Hi-Pull + 3 Front Squats (bar only)
1 x 2 Hang Power Clean + 2 Front Squats (light weight)
1 x 1 Power Clean + 1 Hang Squat Clean (moderate)

Work Sets (25 minute cap)

Beginner/Intermediate
8 x 1 Hang Power Clean + 1 Power Clean + 1 Front Squat

Advanced
8 x 1 Power Clean + 1 Hang Squat Clean + 1 Clean (from the floor into full squat)

Met-Con
18 Minute AMRAP, in Teams of 5 (rotate when every station is done)
Row 15 Cals
30 Box Jumps
15 Hang Power Cleans (M=115/95/75; W=83/63/45)
30 OH Plate Lunges
15 Pull-Ups

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0 Comments

  1. Dray says:
    April 26, 2014 at 3:23 pm

    I think as the gym continues to grow, my post length will grow unless others fill in. The only way to stop me is to comment! I know you’re out there, more than one person mentioned the blog posts to me today so there’s no hiding. Maybe some of the newer people will chime in once the obsession with checking the day’s workout kicks in.
    –
    First day at H street was awesome. Anyone who didn’t make the trek today, highly recommend it. I’m pretty jealous of the layout and plan to be back on weekends when possible but the best part was just the excitement for opening day. And it wasn’t weird at all having people watching through the window, really! Tons of new brunch places to get acquainted with doesn’t hurt, either.
    –
    The previous workouts this week added up a bit so today stayed relatively light on the complex. My arms were sore and that kinda caused a breakthrough where for the first time ever, pulling under the bar felt better since there wasn’t a need to get it as high as possible. Now to work on some front squats to improve stability at the bottom with weight…
    –
    Knew the metcon was going to be fun and it delivered. Shiny now toys all got put to use and I didn’t feel bad at all about spreading chalk alllll over the pull-up rig. Box jumps ended up being the time consumer here but I think on a better day I might have been talked into joining Paul for 115# on the cleans and that definitely would have slowed me down.
    –
    Also I was pretty sure something didn’t match up between the warm-up listed on here and what Tom ended up with on the board – we skipped our pause squats! I… have no regrets.

  2. Katie says:
    April 26, 2014 at 7:03 pm

    “Look at them in their natural habitat….” I hope to make it to H Street soon, it sounds awesome!!
    –
    The workout hurt just as much at 14th Street! My lower back was being difficult so I cut the cleans a little short, but got a good reminder from Coach Steph not to “bounce” the bar off my leg.
    –
    Julia and I partnered up for a modified metcon. I love working with Julia, and having her chasing at my heels kept me moving!! I did a 250m row, 30 band pull-throughs, 20# DB PP, OH plate lunges with 15#, and band pull-ups. The worst were definitely the pull-ups, by the second round I was using the heaviest band and had to break them into singles because my shoulders weren’t working. (Perhaps the other exercises had something to do with that….) This was one of the tougher workouts in recent memory — I definitely laid on the ground for a while afterward.