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General Fitness 06.02.14

1
Jun

General Fitness 06.02.14

Prep Work
8 Sets Of
:10 Front Rack Hold-press :10 OVHD lockout

Strength
establish a Heavy shoulder press
12 Min time cap

WOD

โ€œThe Chiefโ€
Against a three-minute running clock, complete as many rounds and reps as possible of:
135/95 lb. Power Cleans x 3 reps
Push-Ups x 6 reps
Air Squats x 9 reps

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

ย 

ACC work
3X:30 Hollow rock

Cool Down
Mobility
Post results

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32 Responses

  1. Jim

    I decided to give this a try today, I did stay light though. I kept the Press to 95#, it seemed ok there was very lil pain. As far as Chief goes, I kept the Cleans at 115#, did Push-ups with a wide stance. Got thru 16 complete rounds. The AC Joint feels better today than last week. Good workout today!

  2. Andrew

    Worked up to 145lbs on the strict press. I loved the Chief work out, I was missing a work out like that all last week. Did 135 on the cleans, I didn’t keep good track of the rounds, but I believe I was just behind Jim, so Ill say 15ish rounds.

  3. Irina

    I agree with Andy, much awaited long gasser work out today. Loved it. Did 22Rds+1.
    Worked up to 90# on strict press.

  4. Vanessa Esquivel

    Was feeling the burn on the prep work. Built up to 70# on the strict shoulder press.

    “The Chief” was a lot of fun! I used 65# for power cleans and completed 22 rounds.

    Did 3 x 30 sec hollow holds

  5. Hannah Ramos

    55 lb strict press, 16+9 rounds with 55 lb for the cleans. I liked that there wasn’t a crazy amount of cleans. Three at a time was nice to keep a good pace ๐Ÿ™‚

  6. Panda

    worked up to 75lb on strict cleans
    17 rounds of the WOD
    I really enjoyed this workout, felt good when it was fishiest ๐Ÿ™‚

  7. Trish Place

    Strict Press got 65lb. Tried 70 but no such luck this time. Great WOD!! Would love to do this one again. Used 55lbs got 15 rounds and through 5 squats on round 16!

  8. Janel

    Today was my first day back. So I worked up to 55lb on my strict press, which was humbling because pre-injury I was 105. Did the WOD at 45lbs. 14+16.

  9. Matt Stiles

    Worked up to 185 lb strict press, failed at 200 lbs.

    WOD: 26 complete rounds

    I loved the 3 min sprint/1 min rest concept ๐Ÿ™‚

  10. I got a 155 pound strict press to tie my PR

    21 rounds. I had 11 rounds after the first 2 sets of 3 minutes and only got 10 rounds combined in the last 3 sets of 3 minutes because my lower back tightened up so much. My cardio felt good and I think I could have got 4-5 more rounds if my back didn’t act up but that’s the name of the game. Gotta get stronger

  11. Lindsay Sinnes

    Whoop Whoop!
    Worked up to 75# press, failed in 80#.

    WOD:
    85# power cleans; some struck push-ups and some from knees. Did 19 Rounds plus 1 Rep…Great Workout!

  12. Whitney

    Strict Press (1st time ever): 65#, failed at 70#

    WOD: 80# power cleans, 18rds + 4 push ups

    Workout was great, I had a blast.

  13. Samm

    70# press
    13 rounds, started at 85#clean, switched down to 75# after 2 rounds. Push ups mostly from knees.
    Fun work out.

  14. Andrea

    Made it up to 65# on the press.

    For the WOD: 16 rounds + 3 reps. And I saw Brendan giving me the stink eye for slow squats, but my knee started hurting 2 rounds in so I figured I should pay attention to my squats. And by the end everything hurt *except* my knee so I feel vindicated ๐Ÿ˜›

  15. Really liked the wod,used 95lb for cleans. For the first time I felt I used my hips and butt in doing the cleans, made it easier. Still had a tough time with wod, finished doing 15&5.

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