A. back squat wave-load: 6-4-2-6-4-2; rest 2 minutes
+
max rounds/reps - 3 minutes:
10 hang power clean, 115lb/75lb
5 tuck jump (as high as possible)
+
rest 6 minutes
+
max rounds/reps - 3 minutes:
10 kb swing, 32kg/24kg (american)
10 box jump, 20"
*post loads/notes to comments
“Better to light one small candle than to curse the darkness.”
- Chinese Proverb
The Truth About Quinoa
*post thoughts to comments
BS- 220-242-286-231-253-297(1)
HPC/Tuck- 3 rounds + 1 HPC
KBS/BJ- 3 + 4
Psyched myself out on last rep of back squat
Really slow on the HPC
KBS felt pretty good
Posted by: Peaches | January 21, 2013 at 08:15 AM
BS - 215-235-245 for both waves
HPC/Tuck Jump - 2 rounds plus 5 HPC. Much more gassed that I expected.
KBS/BJ - 3 rounds
Posted by: Nerd - Jack | January 21, 2013 at 08:56 AM
Coach Craig thanks for the help this AM. You are the man!!!
Back squat wave load was tough!
225-265-295(1)225-265-295
HPC/Tuck 3 rounds+5
KB/box 4 rounds + 7
Have a peaceful day wccf!!!!
Posted by: Banjo Mike | January 21, 2013 at 10:32 AM
125-135-145-125-135-145
4+1
3+1
Been a long time since I did any back squats, so that was fun. Didn't anticipate how taxing the HPC would be, think my hang position needs some work.
Posted by: Sandy | January 21, 2013 at 11:13 AM
Me legs feel like jello!
Posted by: Rudy | January 21, 2013 at 12:04 PM
A. Back Squat: 110-132-154-121-143-165
B. Hang Power Clean (75#)/Tuck Jumps: 4 rounds + 9 HPC
C. KBS (20kg)/Box Jumps: 3 + 1 KBS
Thanks to Craig for the tips on fixing my kettlebell swings!
Posted by: Emily E/LRC | January 21, 2013 at 12:11 PM
Back squat tsunami peaked at 225.
4 rounds at 95#.
3 rounds + 10 kbs (purple).
Posted by: Braveheart | January 21, 2013 at 03:09 PM
Back squat: 225-245-285-235-255-300(!)
First time ever hitting 300# that wasn't a 1RM attempt. I now feel secure in saying I can squat 300.
1st couplet: 4 rounds + 4 cleans
2nd couplet: 3 rounds + 10 swings
Posted by: Brent M | January 21, 2013 at 06:03 PM
255, 275, 295, 255, 275, 295x1
5 rounds + 4
4 rounds + 5
Posted by: JWoll | January 21, 2013 at 06:12 PM
Back squat: 225-275-325-245-295-345
1st couplet: 4 rounds + 10 reverse curls @135lbs
2nd couplet: 3 rounds + 10 swings + 6 bjs
Posted by: Coach McGee | January 21, 2013 at 06:19 PM
145, 165, 175, 145, 165, 180
4 rounds + 12
3 rounds + 12
Posted by: Kennedy | January 21, 2013 at 07:25 PM
260-280-290,260-285-300.
3rds+6hpc
3rds+3rkbs
Love the programming here, making the move from Cali more bearable than the weather!
Posted by: Drew | January 21, 2013 at 07:49 PM
BS: 125 - 145 - 165 - 145 - 165 - 185 (PR x2!)
2 + 5 (working on clean form)
3 rds
Posted by: Kendra | January 21, 2013 at 08:15 PM
BS: 225; 275; 295(1); 225; 245; 275
Gotta learn to ride the wave a bit better, rough one for me today.
1: 4 Rds +9Cleans
2: 3 Rds +3Swings
Posted by: Koltse | January 21, 2013 at 08:29 PM
BS: 225, 255, 265, 225, 245, 255
1: 4 rds + 6
2: 3 rds
Posted by: Small Paul | January 21, 2013 at 10:47 PM
BS: 155-175-205; then 175-205-225
1: 3 rounds + 9 HPC
2: 3 rounds + 10 KB swings (20kg)
Squats felt surprisingly solid considering that I maxed out on Saturday and then did my regular squat program on Sunday. HPCs on the other hand...by that 4th set they were no longer HPCs, more like reverse curls.
Posted by: Hardy | January 22, 2013 at 09:40 AM
BS: 315, 325, 335, 315, 325, 335
1: 3 rounds + 10 HPC
2: 3 rounds
Posted by: Ox | January 22, 2013 at 02:47 PM