Feats of Strength

Pt. 1 Strength WOD:

15 Minutes to find:

Hang Power Clean
3-3-3-3-3

Pt. 2 Strength WOD:

18 Minutes to load up and find:

Back Squat
20RM (Rep Max)

Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

Results

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Lorraine hang cleans and Teri on her way to 20:

Lorraine_Hang Power Clean Teri_20 Rep BS

As a gym my desire is we all not only get faster, fitter, and leaner, it’s also that we get stronger; which provides the ability to do more work and produce more power. Some days we will only tackle strength building workouts. Today was one of those. When people talk about getting strong, the trifecta of weightlifting movements that most often come up are the squat, deadlift, and press. Last week we introduced the 20RM back squat. This week we repeated it and almost everyone hit a PR. This will come up again in another week so plan on how to attack a rematch. As you move closer to finding your true 20 rep max, note that this workout will only continually get harder. It will also be effective at making you strong. “They’ve done studies you know. 60% of the time it works… every time.”

   

Video: Mikko Salo Training for 2013: Rogue Fitness Europe

Mid Split and Deep Squat:

Rona_Split Hang PC Katie_20RM Back Squat