The Other Total
Clean 1 rep
Bench press 1 rep
Overhead squat 1 rep
Clean is from the ground, power, or squat.
Post total to comments.
Compare to 221231.
Stimulus and Strategy:
Today is a day to find a heavy single in three classic lifts. This workout has been coined as “The Other Total.” Experienced athletes should shoot to find a heavy single in each movement. Keep in mind, heavy is relative to your capacity and experience. Work hard and stay within yourself. Newer athletes should work on mechanics and building consistency rather than testing maximal loads. For the overhead squat, take the barbell out of a rack if one is available. For the bench press, it is recommended to have a spotter available. If you do not have a spotter, do not risk pushing to failure.
Scaling: Reduce the loading of the barbell if needed to maintain safety and the integrity of each lift.
To adjust the complexity of each lift, we encourage you to reduce the load to something that allows you to practice the technique and maintain safety.
In case of an injury or limitation, consider performing a hang power clean with a barbell or a pair of dumbbells. For the bench press, consider a dumbbell bench press or a dumbbell floor press. For the overhead squat, consider an overhead lunge with a single dumbbell or barbell. If the overhead position is limiting, consider a front or back squat.
Intermediate option:
Same as Rx’d
Beginner option:
Clean 3-3-3 reps
Bench press 3-3-3 reps
Overhead squat 3-3-3 reps
Coaching cues:
In the bench press, make sure your feet have full contact with the floor. By driving your heels through the floor, your lower body can help contribute to the lift.
Resources:
The Power Clean
The Clean
The Bench Press
The Overhead Squat
The Other Total With Spencer Hendel From 120221
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Comments on 250222
62 Comments
195 lbs clean
185 lbs bench
175 lbs ohs
40yrs 5’9’’ 225#
305 clean
335 bench
305 OHS
945 total
Clean 95kg
Rx
100-90-70
435lbs total
28yo/W/5’5”/142lbs
Clean:
45-75-85-95-105-115-125-135-145-155-165FX2-160*PR-165FX2-155
Bench Press:
95-105-115-125-135-145-155-160F
OHSQ:
45-75-85-95-105-115-120
no belt no knee sleeves no wrist wraps
Haven’t been lifting consistently.
Clean 245 pr
bench 245
OHS 175
665 total
65kg clean
Clean 135# (PR! :)
Bench 115#
OH squat 85#
CFHIM 횡성군실내수영장 웜업 자유형 300m then
54 sets
25m 자유형 + 25m 평영
2,700m
PC: 215
Bench: 245
OHS: 145
201007:
PC: 225 (PR)
Bench: 260
OHS: 150
141028:
PC: 205
Bench: 235
OHS: 105
270 clean
285 bench
255 OHS
he Other Total
Clean 1 rep. 135 lb
Bench press 1 rep. 130
Overhead squat 1 rep. 110
275 lbs
Scaled (more practice)
3 reps PC and SC each
95-105-115-125#
4 sets of 5 BP 155#
4 reps OHS each 75-85-95-105#
221231: similar scale
3 reps each PC and SC
95-105-115#
4 sets 5 reps BP
155#
7 reps OHS
75-85-95#
Not much has changed in 2 years in terms of how my joints feel. I don’t want to sound like I’m making excuses but man, the heavier I go the more it hurts. True 1 RM seems like a pipe dream these days but that’s ok because I’d rather work on maybe hurting less while still moving than how much I can lift in a single rep. I’m still impressed and a little envious of the numbers ya’ll are putting up though.
I can definitely relate to the joint issues. Frustrating not to be able to go as heavy as you feel like you can without pain. I've been wanting to try to include more consistent mobility work, not sure, but people seem to get results re:pain. These are still good numbers & solid work put in!
55 yo M/ 5'9"/ 153 lbs
Clean 155 lbs
Bench Press 175 lbs
Overhead Squat 115 lbs
Total=445
Not the intended stimulus but did 10-9-8-7-6-5-4-3-2-1 reps of each lift
Great work.
Bench press- 275
Overhead squat- 245
At the firehouse today. Not my best but my best for today
Maybe not your best but still pretty awesome!
Second that sentiment!
Clean-225
bench press-265
ohs-155
Nice!
Bench press = 210#. Coulda gone a touch higher but had no spotter.
OH squat practice - forward leaning too much . Got to 115# x 3.
Solid job!
562 lb
Total = 765lbs.
Squat Clean = 265lbs.
Bench Press = 245lbs.
Overhead Squat = 255lbs.
That’s boss, Derek!
Awesome!
Rxd at the Y.
PC - 225 (failure on 230)
SC - 225 PR (failure on 230)
OHS - 165 PR (went out of order due to availability)
BP - 265
880lbs!
kidding - 655 lbs
2022
PC-225
BP-245
OHS-125
total - 595
ohs felt great today, but didn’t want to push those any further. Need some coaching on cleans to go heavier. Bench 1RM was 285 back 10 years ago, not sure I’ll ever touch that number again but pumped on todays results!
Excellent!
282 clean
275 bench
225 ohs
no pain, yay. No wait, left shoulder hurts typing this.
Very strong, awesome! I would love to have no pain.
Great numbers; hope the ache is fleeting.
Can’t tell if it’s fleeting or migrating
10K+ run-some hills, easy pace-29°F
Clean-from ground - 70
BP-90-no rack / spotter
OHS, practice opportunity: wall facing OHS stretch drills, 2 15# plates overhead into squat, squats with heels elevated on plates, arms up, unweighted. My mobility on these is no bueno.
Excellent mods with a 10k to start!
Clean 185 Bench 215 OHS 165
221231
Clean 185 Bench 205 OHS 115
Nice improvement on BP & OHS.
Great job!
F- at home, Beginner option
clean 55-65-85
bench 65-75-85
OHS 34-35-35 (fear and decrease ROM)
Solid numbers still & good form before heavy weight, always! Nice job.
M- 53/ 5'7 / 225
Intermediate scale
hard to be positive about my results today.
compared to 221231- PC(155), BP(235), OHSq(105) today Pc(175), Floor press, no bench at home (225), OHSq.(105)
I think you can be positive about it, you went up on PC, didn't lose any momentum on OHS ( which are just bloody hard for most) & your BP would likely have been higher with a bench/rack, etc. All solid lifts! Good work.
What Favo said!
Rx
255 clean
315 bp
185 OHS
755 total
Nice!
Awesome job!
- clean 80kg - 90kg failure
- bench Press 90kg - 95 failure
- OHS 75kg
Great job.
Well done!
Beginner option:
Clean 3-3-3 reps 65-95-125
Bench press 3-3-3 reps 125-145-190
Overhead squat 3-3-3 reps 45-65-77.5
Well done! All your lifts are getting heavier💪
Keep up the good work!
SC 235 lb, BP 215 lb, OS 215 lb
Total 665 lb
Awesome!
Great job!
M50/77/179
5 sets loading per exercise until 1 rep max of
Clean 60 kg
Bench press 70kg x 2 reps
Overhead squad 30 kg (fear factor)
Good work, eventually mind over muscle on those OHS!
No soy un profesional, pero si me preguntas si es buena idea empezar con movimientos sin peso o simplemente usar una barra sin peso para evitar lesiones, entonces sí. Si me preguntas sobre un calentamiento antes del WOD, el calentamiento de Bergener es una buena opción.
Globo wod: If you have a rack, bench and bumper plates today you're all set. Use a spotter if you're trying to max your bench. If a bench isn't available sub a 1rm floor press or 1rm weighted bar or ring dip. You can also use a well built box jump as a bench. If you are using iron plates today consider doing power cleans and front squats (2 seperate movements) (use safety pins, spotter arms and/or a spotter for the front squats). Dumbbells sub dumbbell squat cleans, bench press, and one arm OHS (do left, than right), working to a max in each category. If you max the available dumbbells do an AMRAP set.