November 5th, 2012

Workout of the Day

A. High Bar Back Squat – 15-20 minutes
5 – 3 – 1 – 1 -1 rep @ 90-95%

Do 2-3 warm-ups sets with short rests and then the 5 work sets with about 2 minutes rest between sets. Suggested (you do not have to use these) percentage of your 1-RM for each of the sets are:
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Sets 3, 4 & 5 of 1 rep each @ 90-95% (but go for a new 1 rep max if you feel that you are ready)

B. Every other minute, on the minute, for 16 minutes (8 sets):
Hang Clean + Clean (perform 1 hang clean immediately followed by 1 clean from the ground)

Start light (about 50% of your 1-RM clean) and add weight as you go.  Suggested percentages of your 1-RM for each set:
Set 1 @ about 50% of 1-RM Clean
Set 2 @ 60%
Set 3 @ 70%
Sets 4 @ 75%
Sets 5, 6 @ 80%
Sets 7, 8 @ 85-90%

– Ideally, the hang clean is followed by the full clean without dropping the bar in between reps for at least the first few sets (and all sets if possible). But it is okay to perform the hang clean, drop the bar and then do the full clean with as little rest taken between the reps as possible
– Hang cleans and cleans can be full (squat) or power
– Demo videos :

Hang power clean, here 

Hang full clean, here


15 Responses

  1. Okay John, you’re messing with me now! I just put long pants (for rope climbs), enclosed toe shoes w/ socks (for double unders) in my workout bag to be prepared for anything (no swim suit). Then you actually put the WOD up early! (actually I appreciate it, I’m leaving my shoulder taped to maybe reduce issues) 🙂

  2. FYI-Coaches and athletes…
    The high bar back squat will be a learning curve for many of you especially if you are used to , and have become proficient at the low bar back squat. When you calculate your numbers for the back squat portion of the WOD you will quite possibly need to use lighter weights for doing the percentage calculations. Bottom line…if this is your first time high bar back squatting just be conservative like you would doing anything for the first time.


    • Seconded – If you really have your low bar back squat dialed in, then your high bar back squat may be about 85% to 90% of that. It does not have to be a super ‘strict’ high bar squat, we are just looking for closer to a high bar squat than a super wide stance, toes pointed out, bar in the middle of the back low bar squat. Your feet should still be in a semi-wide stance (think solid landing position for the clean, similar to air squat stance) with your toes pointed out slightly if needed and the bar should be sitting on the upper portion of the traps.

      • Also – As I stated in the description, the percentages are just suggestions. If they feel too heavy, keep the weight a little lower and just work the movement and get good work in.

  3. (High)Back Squat 255#, I didn’t see the comments, you were right it took a while to get used to the new position at high weights.
    Clean combos … 135# I really appreciated Shawn’s help in technique (or my lack of…). Need to become one with the concept of lifting w/ my core and lower NOT my arms.

  4. A. 275# – used the box in case my knee didn’t want to play, but all went well

    B: 135#

    • Good job Greg! Sadly I must have been too focused on my own lifts to notice you right beside me. With your knee I figured it was a technique day. Nothing like raising the bar for when you’re up to par.

  5. Made up Saturdays wod today.
    “Sprint Fran”
    2:36 work time (4:36 Rx’d)

  6. Back Squat: 5@185,3@225,1@245,1@255,1@265

    Cleans: 135, 145, 157, 167, 177, 185, 195, 200

  7. Back Squat: 5@185, 3@225, 245, 275, 295
    Cleans: 115, 135, 145, 155, 165, 175, 185 and that’s when the form went from bad to horrible, 155

    Need to work on my form and learn how to sit under the weight.

  8. high bar back squat 5@125, 3@145, 1@155, 1@165
    cleans: 77, 95, 110, 127,132, 137F, 127, 127

  9. 315 BS
    175 for cleans

  10. JV
    Part A 325 for single

    Part B

    First clean hpc second full squat clean all touch and go reps

    Part A

    Part B
    First clean hpc second rep full squat clean all touch and go

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