Archive for the front squats Category


Posted in cleans, front squats, push-ups on May 18, 2017 by coughingsparks

Yesterday was:

1.) Hang clean:

2.) Hang clean pull:

3.) FS:

The set of 5 I could barely do on the front squats, but I managed.

4.) EMOM 16:

-12 front racked KB lunges 12kg
-12 (8) push-ups
-12 Box step ups with 12kg KB
-50-second plank hold on elbows

This was pretty awful feeling. It was supposed to be 35# and 30# respectively, as well as 12 push-ups, but it devolved pretty quickly into 8. But again, I did it, so there you have it.


Four days

Posted in back squats, burpees, cleans, double unders, front squats, helen, jerk, pull-ups, rowing, snatches, wall ball on May 16, 2017 by coughingsparks


1.) Snatch:

2.) C&J:

3.) BS:

4.) 3 RFT:
-400m row
-21 burpees

Saturday, took class:

2 RFT:
-30 wall balls
-15 MU (pull-ups)
-30 alternating pistols (BW lunges)
-50 (25) DU

14-minute time cap; 13:10


1.) 3 RFT:
-10 PC 95#
-10 Jerk
-10 FS
-50 DU (25)


2.) Hang snatch:

3.) Hang snatch pull:

4.) BS:


1.) Helen-on-a-boat, 3 RFT:
-500m row
-21 KB swings 35#
-12 PU
17:23, 4 1/2 minutes slower than last time, did the pull-ups one at a time, so there you go.

2.) Stamina, EMOM:
-Even: 6 BMU (3 jumping BMU)
-Odd: 15 wall balls

Ben Bergeron is trying to kill me.

Posted in cleans, front squats, pull-ups, renaissance periodization, rowing, thrusters on May 11, 2017 by coughingsparks

Yesterday was Day 2 of #builtbybergeron, this time was four things:

1.) Hang squat cleans from mid-thigh(ish):
-60% x 4 = 95#
-65% x 4 = 100#
-70% x 4 x 3 = 110#

This went fairly well: light enough weight to be able to focus on form.

2.) Clean pull from hang or mid-thigh-ish:
-70% x 5 = 110#
-75% x 5 = 115#
-80% x 5 x 3 = 125#

Again, pretty good.

3.) Front squat:
-77% x 5 = 135#
-83% x 1 = 145#
-77% x 5 = 135#
-85% x 1 = 150#
-77% x 5 = 135#
-87% x 1 = 155#

I’ve never done this rep scheme before and it was sucktacular, like very, very hard. I did it. I didn’t dump, but it was a close run thing.

4.) Metcon: 13-minute AMRAP:
-55 cal row
-55 thrusters 65#
-55 pull-ups
-55 HSPU

This went about as I expected, did well on the row and then was doing the thrusters in sets of 5. As one might imagine, by the time I got to the pull-up bar, I had something like 75 – 90 seconds left, so I only got 6 pull-ups, which means a score of 116. Good, is what I’m supposed to say: gives me something else to get better at.

In any event, everything is sore today. My midsection is completely wrecked from the 90 GHDs after not doing them for about a year, like it hurts to sneeze. My quads are destroyed. It hurts to flex or extend my arms. Also, I may not be eating enough to compensate for the increase in volume. I’m still eating like I’m doing a light day, which this^^^ definitely is not. I purchased and downloaded the new RP cutting templates, so we’ll see how that goes. Back tomorrow though.

Saturday, Monday

Posted in box jumps, cleans, front squats, kettle bells, rope on December 19, 2016 by coughingsparks

Saturday was a partner WoD, relay style, 25-minute AMRAP:

-8 box jumps 30″/24″
-8 HSPU (push-ups)
-1 rope climb

I paired with my husband and we got 16+12.

Today was the fourth week of cleans, which was 4 squat cleans, 1 front squat, adding 5# from last week, for 120#. I’m looking forward to next week because even though it’s 5# heavier, there are no front squats. The WoD was a 6-minute AMRAP:

-10 KB swings (32kg/24kg)
-10 box jumps (24″/20″)

I got 5.

Break and then 2 days

Posted in burpees, cleans, double unders, front squats, pull-ups, snatches on November 29, 2016 by coughingsparks

Yesterday was 7 by 1 squat clean, 4 front squats at 60%, which was 105#. I went a little light because I was off for four days for Thanksgiving and out of town. I forgot my sneakers and I just didn’t want to try that hard. The WoD was:

-30 Bar-facing burpees
-30 seconds rest
-30 Bar-over burpees

7-minute cap

I did OK in the beginning, but hit a wall on the second round after about 10, and then barely made the time cap at 6:43.

Today was 12-minute AMRAP:

-75 DU
-15 Power snatch (75#/55#)
-7 Ring MU (kipping pull-ups)

I ended up with 2+82. It was OK. I’ve been doing all right at double unders lately.

Aaaaand there it is

Posted in box jumps, cleans, front squats, jerk, thrusters on September 29, 2016 by coughingsparks

Yesterday was establishing a 1RM clean and jerk. I was a good girl: I did them as squat cleans, getting all the way up to 155#, and then I pulled 165#…aaaaand it turned into a power clean, just like that. It’s great in a way because hey, I can power clean 165#, but then I tried to squat it and I dropped it, so there that is.

The WoD was AMRAP 5 minutes:

-Squat clean and jerk 165#/110#

I got 21 but I do have to say, they told us we could cluster it, which I did because I was thinking that if the barbell is moving up anyway, just press it out and save time.

Today was a make-up day because the gym is closed for the next three days. So I made up Friday’s WoD, which was to re-test a 1RM push press from the rack. Big mistake. I did super-heavy STO yesterday and I just was not up to it, missing my PR by 20# at 135#, but that ended up being a blessing because the WoD was 5 RFT:

-5 push press at 60% of push press weight
-5 FS
-15 box jump overs

10-minute cap

I did it at 85# and just barely made it at 9:41.

Cleans, Back squats

Posted in back squats, double unders, front squats on September 19, 2016 by coughingsparks

Saturday was 15 minutes to 1RM pocket clean and jerk, which I got to 145#. It was OK. WoD was 6-minute AMRAP:

-5 Front squats at 70% of complex weight
-50 DU

I got 3+2 with 105#. Had a spectacular day of DU, with a run of 44, not a record, but a pretty amazing string for a WoD.

Today was re-test for back squats, a 5RM and then a 1RM. I knew from the beginning that my 1RM was doomed. Not that I would have PR’d with different build-up, but I would not have tried to do 5RM as a build up for 1RM ever, ever. That said, I got 175# and 205#. I have no idea if that first one is a PR. I doubt it. I know the second one is not, it is off by 16#.