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3 position Clean; Back Squats 1s, 10, 20, 30

January 7, 2016 By deacon 1 Comment

1. Barbell Strength & Conditioning

7 x 1: 1 rep every minute

  • high hang squat clean
  • hang squat clean
  • squat clean

Result: 155

This was tough because it took about 20 to 30 seconds to setup and do the 3 rep set. So I was pretty gassed from the three squat cleans, and then not much time to rest. 155 was a great weight for this for me even though the first two rounds felt pretty light. Conditioning!

2. Back Squats

  • 1 rep: 315
  • 10 reps: 235 (PR)
  • 1 rep: 315
  • 20 reps: 185
  • 1 rep: 295
  • 30 reps: 145 (PR)

This was super tough. Major tunnel vision at the end of the 20s and 30s sets. Pleased with the weight selection (PR-ed over this same WOD 2 months ago).

Back was really gassed, but I felt stronger and more stable then last time by focusing on midline stability and properly setting up my spine for the lift.

Filed Under: WOD Tagged With: 1-rep-backsquat, 10-rep-backsquat, 20-rep-backsquat, 30-rep-backsquat, back-squat, hang-squat-clean, squat-clean

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