Tuesday, 2/24
February 24, 2015
Thursday, 2/26
February 26, 2015


3 Rounds of
10 Squats
5 PVC Dislocates
10 Reverse Hand Spider Lunge
5 Plank to Squat


90 Seconds Death Stretch per side (:45/:45 Hip/Quad emphasis)

Strength – Cleans (25 Min)
– – Prep – –
3 x 2 Hang Hi pull+2 Hang Power Clean +2 Front squats

– – Work – –
5 x 1 Power Clean +1 Hang Squat Clean

Met-Con – Cluster & Bastard ladder
3 x 2 Minutes ON + 2 Minutes OFF of:
+1 Cluster (M@ 115/95/75, W@ 78/63/45)
+1 Bastard

– Ladder up by 1 rep = 1 Cl, 1 B, 2 Cl, 2 B, 3 Cl, etc.
– Restart each round at 1


  1. Katie says:

    I was really struggling today, just tired and out of it, but I’m glad I came anyway. Also, I am sure I get more sleep than any new parents do. So I can suck it up.

    My squat was feeling weak today, so that was the limiting factor. I worked very light, 45-60#, and the clean part felt fine. I worked on riding down into the squat, and I actually started to feel a little more comfortable with that – Coach Kate gave me a helpful skill exercise similar to a tall clean where I just shrug and pull under the bar, and I think that helped. So, I’ll work on that and continue to strengthen my squat, and hopefully soon I can put the two together.

    Did 45# for the metcon, and after a few reps I switched to a power clean and push press instead of the cluster. I was halfway through the round of 4 when time was called on both the 2nd and 3rd rounds. Not a day when I got any PRs, but I showed up, so that’s something.

  2. Dray says:

    It’s becoming more fun to work on pulling under and gradually that is feeling more natural. Front squats are still my biggest issue, though, so the weight isn’t quite catching my power clean but it felt more stable than it has before!

    I was thinking with this ladder form I wouldn’t get more than 10 clusters in each round at best and that wouldn’t be too rough. I was right about the amount (10, 9, 8 respectively) but so very wrong about how awful they felt at 95#. We haven’t done them in so long that I forgot how taxing it is to pull from the floor into the squat compared to just doing thrusters. I hope neither clusters or thrusters come up this weekend…