#tempobacksquat — Public Fediverse posts

Today's #Workout was a weightlifting class with focus on cleans

Warm up:
- 10 banded side steps e/s
- 10 banded front/back steps
- 10 banded glutes bridges
- 10 banded 3" down air squats

Tempo back squats (3" down, 2" bottom hold, up) #TempoBackSquat
- 6x 15 kg (empty BB)
- 6x 4 reps: 25 - 30 - 30 - 30 - 30 - 30 kg

Pendlay rows: 5x 6: 30 - 30 - 30 - 33 - 33 kg #PendlayRow

Front squats: 5x 5: 35 - 35 - 35 - 35 - 35 kg #FrontSquat

Clean prep:
- 5x power cleans (25 kg)
- 5x power cleans with 1" hold in power + front squat (25 kg)
- 5x squat cleans (25 kg)

Squat cleans: 6x 2 (35kg) #SquatClean

I managed to fail the second clean of two different rounds in different ways, but I just went ahead and did another proper rep. This was fun, nice work but chill

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Today's #Workout was a weightlifting class with focus on cleans

Warm up:
- 10 banded side steps e/s
- 10 banded front/back steps
- 10 banded glutes bridges
- 10 banded 3" down air squats

Tempo back squats (3" down, 2" bottom hold, up) #TempoBackSquat
- 6x 15 kg (empty BB)
- 6x 4 reps: 25 - 30 - 30 - 30 - 30 - 30 kg

Pendlay rows: 5x 6: 30 - 30 - 30 - 33 - 33 kg #PendlayRow

Front squats: 5x 5: 35 - 35 - 35 - 35 - 35 kg #FrontSquat

Clean prep:
- 5x power cleans (25 kg)
- 5x power cleans with 1" hold in power + front squat (25 kg)
- 5x squat cleans (25 kg)

Squat cleans: 6x 2 (35kg) #SquatClean

I managed to fail the second clean of two different rounds in different ways, but I just went ahead and did another proper rep. This was fun, nice work but chill

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Today's #Workout was a weightlifting class with focus on cleans

Warm up:
- 10 banded side steps e/s
- 10 banded front/back steps
- 10 banded glutes bridges
- 10 banded 3" down air squats

Tempo back squats (3" down, 2" bottom hold, up) #TempoBackSquat
- 6x 15 kg (empty BB)
- 6x 4 reps: 25 - 30 - 30 - 30 - 30 - 30 kg

Pendlay rows: 5x 6: 30 - 30 - 30 - 33 - 33 kg #PendlayRow

Front squats: 5x 5: 35 - 35 - 35 - 35 - 35 kg #FrontSquat

Clean prep:
- 5x power cleans (25 kg)
- 5x power cleans with 1" hold in power + front squat (25 kg)
- 5x squat cleans (25 kg)

Squat cleans: 6x 2 (35kg) #SquatClean

I managed to fail the second clean of two different rounds in different ways, but I just went ahead and did another proper rep. This was fun, nice work but chill

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon