WOD 12th Sept – “Cleandy” and an Ode to Phil

13 Sep

Today we warmed up with a short little couplet inspired by Steven:

3 Rounds of:
10 KB Front Squats
10 KB Push Ups

The Front Squats were done whilst holding 2 kettlebells in the rack position after cleaning them up and the push ups were done on the kettlebell handles. Most seemed to find this much harder than standard push ups due to the need to stabilise more and the increased range of motion.

Following on from this we did some hip and front rack mobilisation to prep you guys for the strength work. We used the Couch stretch to open our hips up and got a number of brilliant pain-faces! We also grabbed some bands and worked on opening up our shoulders, tying in our triceps and connecting musculature in the back to allow us to get in a better front rack position on the squats.

The strength portion of today focused on Front Squats but I gave everyone a choice between a fairly standard building up to 5RM attempt after several warm up sets, or a dynamic effort method using a suggested 50% of your 1 rep max Front Squat for reps of 2 with a 1-2 minute rest in between sets:

2 – 2 – 2 – 2 – 2 – 2 – 2 – 2

The idea behind this is to build up your speed and explosiveness by driving up out of the bottom of the squat as quickly as possible. We were looking for good quality reps as this was a lighter weight than usual and the sets were only for 2.

Today’s WOD was:


15 min AMRAP of:
5 Power Cleans (80% 1RM)
1 Round of Cindy (5 Pull ups, 10 Push ups and 15 Squats)

I personally like this combination as it’s a fairly heavy explosive lift paired with a bodyweight push, pull and squat so it’s got pretty much everything!

Saw some very nice power clean technique from Allan, Richard and Yuri amongst others.

Nick Sweat Angel
Nick Sweat Angel








Obligatory Awards (inspired by Phil):

Primal Scream – To David for one of the loudest war cries I’ve heard at the box…it got him over the bar in the end so it was all worth it.

Strictly Come Kipping – To Nick for refusing to perform any single pull up rep strict…the knees came up everytime!

Spoonbender – To Yuri for hitting an impressive 7 rounds on the WOD.

Heavy Hitters – To Adrienne, Kirsty, Patrick and Ed for going a bit heavier on the power cleans and trying to push it during the WOD.

Failing Renegade – To me for attempting renegade rows after not training for a while with 16kg kettlebells and almost falling on my face…



…and finally, I just wanted to say a massive thank you to Phil for everything you’ve done at the box and beyond. You’ve been an awesome coach and a good friend to me, always offering to help with anything. It sounds pretty deep but your programming and coaching has shaped me and turned me in to the athlete I am today…I’m sure you remember back in the day when I was small and weak and I consistently aimed to get anywhere close to the times and weights you were setting. After Saturday I’ve got some new pull up goals to be aiming for 🙂

I’m sure I speak for all of us when I say you’re going to be missed and that we’d love to see you back soon.

Enjoy your travels mate and stay in touch!

2 thoughts on “WOD 12th Sept – “Cleandy” and an Ode to Phil

  1. Cheers Si, good session

    Question on the dynamic strength option to clarify I’m reading correctly. Is the aim of the programme to help you lift more weight or is it just to develop expolsiveness/speed. So say a better option if you play a lot of football or box than 5-5-5+?

  2. Thanks Pat.

    The aim of the Dynamic Effort method (DE) is to focus on improving explosive speed and power. The goal is to take a non-maximal load (50-70% depending on the athlete) and to move it as quickly as possible. This teaches all the muscle fibres to recruit and for the nervous system to fire quickly.

    I wouldn’t say it is a “better option” vs say 5RM attempts (Maximal Effort method) because they both have their advantages and should both be used in combination to produce the best increases in strength. The ME method will improve your overall strength as it allows you to hit heavy weights and grind through them producing adaptations, however after athletes do these frequently they will begin to wear down and their bodies adapt. Thus the need to mix it up and use an alternative method (such as DE) to avoid these adaptations and improve your explosiveness (which will in turn carry over to your maximal lifts and allow you to get through sticking points as your body can make the bar move quicker).

    The main aspect of the DE method is to make sure that you are moving the bar as quickly and explosively as possible with quality reps. If you are having to slow down and grind through reps then the weight is too heavy.

    At the end of the day it’s just another tool in the toolbox of training/improvement that should be used occasionally in combination with other tools!

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