Father Andrew's Hot Body Gym

February 8, 2010

Workouts: Week of Feb. 7th

Filed under: workouts — Tags: , , , — joshuaeller @ 8:31 am

WOD 1 – Tuesday

Clean and Jerk
Work up to 85-90% of your one-rep max, then decrease the load to approximately 70% for one set of three,
and then,

For time:
135/95 lb. Clean and Jerk x 30

WOD 2 – Wednesday

Back Squat
(Work up to a 5-rep max over the course of three sets, then reduce the load by 10% and try to perform 10 consecutive reps with that weight.)
and then,

Complete Five Rounds for Max Reps of:
One minute of Double-Unders
One minute of Kettlebell Swings
30 seconds of Handstand Holds
(There is no rest between rounds – total workout time is 12 minutes, 30 seconds. Transition from one movement to the next as quickly as possible.)

WOD 3 – Friday

Pull ups
Perform max reps in two sets, resting 2-3 minutes between sets,
and then,

Five rounds for time of:
Push Jerk x 5 (155-185 lbs/105-135 lbs)
Pull-Ups x 10
and then,
Finish with 3-4 sets of L-Sit Holds for max time.

WOD 4 – Saturday

and then,

As many rounds as possible in two minutes of:
5 Burpees
10 Pull-Ups
Rest for one minute after each two minute interval, and perform a total of four intervals.


  1. WOD 1 –
    Abby 10:03 75#
    Micah 3:00 105# 15 reps
    Chris – practiced form and getting some good reps

    Woke up late, and obviously the whole workout suffered. I spent a good chunk of time working with Chris on form and realized too late that we had to leave in 5 mins. Thus I ripped out 15 reps in 3 mins at the end.

    Comment by Micah Vandegrift — February 9, 2010 @ 7:22 am

  2. I’m really disappointed with my time. I only did 5# more than last time and it took me 3 minutes longer. I guess I just need to get back into doing a consistent routine again.

    Comment by Abby Vandegrift — February 9, 2010 @ 8:13 am

  3. Grace

    ME – 95# in 5:50

    Beat my last time by 30 sec!

    GW – 105# in 5:57

    Great time, Graham!

    Comment by Mara — February 10, 2010 @ 9:19 am

  4. WOD 2

    Mara and Graham did this one, but we lost track of reps pretty quickly. We did jumping squats instead of double unders, since we’re jump rope challenged. It was harder than expected!

    We did front squats instead of back squats, Mara working up to 125 pounds and Graham to 175.

    WOD 3

    This one resulted in massive muscle failure and an acute sense that we’re all losing pull-up strength. Need to keep working on that as a finisher! Not sure on our times, but nothing impressive.

    WOD 4

    We did straight leg dead lifts as the opener, at fairly light weights, 5×5.

    We changed this WOD to Deadlifts (instead of pull-ups) and Burpees, 10 and 10 for 5 rounds at 60% of your one rep max for the DL weight.

    JE – 205# 12:20
    GW – 145# (back squats) 16:11
    ME – 135# 10:28
    RC – 75# ~13 min

    Comment by Mara — February 14, 2010 @ 11:14 am

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