A1. Push-Press @ 20X1: 5,3,2,5,3,2; rest 1 minute
A2. Kipping Pull-Ups: AMRAP (-1) x 6 sets; rest 3 minutes
B. AMRAP in 10 minutes: 1-5 unbroken Hang Clean ladders, 50kg load
Didn't finish part A. Did 132x5, 154x3, 164x2, and 154x5 before running out of time. On pull-ups I got 3 sets of 30... think I could have finished all sets at 30, they were feeling good.
On part B I was 3 reps shy of 4 full rounds... did the weight as rx'd.
We also did the push-up challenge WOD after.
Showing posts with label hang cleans. Show all posts
Showing posts with label hang cleans. Show all posts
Monday, July 25, 2011
Tuesday, July 5, 2011
Unaccustom Training
A. Hang Clean: 2,2,2,2,2; rest 2 minutes
B. Front Squat + Jerk: 1.1 x 5; rest 2 minutes
a. 186# was my best today... Only nabbed 198# once
b. ditto... near miss at 198
Did 3x20 @ 0 and 3x20 @ 25# on the reverse hyper.
Did 6x4 muscle-ups for a total of 24. Failed twice at 16 then kept trucking.
B. Front Squat + Jerk: 1.1 x 5; rest 2 minutes
a. 186# was my best today... Only nabbed 198# once
b. ditto... near miss at 198
Did 3x20 @ 0 and 3x20 @ 25# on the reverse hyper.
Did 6x4 muscle-ups for a total of 24. Failed twice at 16 then kept trucking.
Monday, April 4, 2011
AEffect Change
For Time:
1400m run (800m loop + alley loop)
1400m run (800m loop + alley loop)
21 Hang Squat Cleans, 40 kilos
800m run
15 Hang Squat Cleans, 40 kilos
400m run
9 Hang Squat Cleans, 40 kilos
Ughhhhhhhhhhh again. Back pain fired up and I sucked it up for 18:30 rx'd. This has got to stop. Talked to Spencer and am developing a gameplan to attack my low back strength. Lots of sled pulls, reverse hypers, and upright bent rows in my future.
Did 3 sets of 15 on the reverse hyper after. Plus, 3x30sec L-sits and 3x15 ghdbe's with 200m runs.
Wednesday, December 29, 2010
Kick Clap Speaker
A. Hang Clean: heavy triple in 10 minutes
B. AMRAP 1-5 unbroken hang clean ladders in 10 minutes (loading is 80% of heavy triple)*
C. 3 x 30 GHD hip/back extension; rest 90
*1 clean, dump; 2 cleans, dump;3 cleans, dump; 4 cleans, dump; 5 cleans, dump. That's one 1-5 ladder
Worked up to 80kg/176lb before running out of time... feel like I could have done a bit more. That non-regrip was killer especially when coming down from the rack position. Went with 65kg/143lb on "B" and it was prob just right although I feel like I should have knocked out more rounds. I was able to keep technique so we'll call it a win... 2 rounds +1, +2, and +3 rungs. C was a chiz-eck and the back held up. Word.
B. AMRAP 1-5 unbroken hang clean ladders in 10 minutes (loading is 80% of heavy triple)*
C. 3 x 30 GHD hip/back extension; rest 90
*1 clean, dump; 2 cleans, dump;3 cleans, dump; 4 cleans, dump; 5 cleans, dump. That's one 1-5 ladder
Worked up to 80kg/176lb before running out of time... feel like I could have done a bit more. That non-regrip was killer especially when coming down from the rack position. Went with 65kg/143lb on "B" and it was prob just right although I feel like I should have knocked out more rounds. I was able to keep technique so we'll call it a win... 2 rounds +1, +2, and +3 rungs. C was a chiz-eck and the back held up. Word.
Tuesday, November 30, 2010
Jump, Jive, and Flail
A1. High hang clean + front squat: 1.2 x 5 sets; rest 30 sec
A2. 3 Vertical leaps AHAP x 5 sets; rest 120
B. Overhead squat @ 3112 (80% intensity) : 3 x 3; rest 120
C. Heavy KB swings: 15 x 5; rest 60 sec
A. 85/187 was last successful sequence... got 90/198 up but failed on last front squat (left knee came in)
B. Did 50/110, 60/132, and 65/143... wrist were wrecked
C. Threw around the 70
Back help up today... hip flexor acted up a bit though (post WOD)
Weight: 171.2
A2. 3 Vertical leaps AHAP x 5 sets; rest 120
B. Overhead squat @ 3112 (80% intensity) : 3 x 3; rest 120
C. Heavy KB swings: 15 x 5; rest 60 sec
A. 85/187 was last successful sequence... got 90/198 up but failed on last front squat (left knee came in)
B. Did 50/110, 60/132, and 65/143... wrist were wrecked
C. Threw around the 70
Back help up today... hip flexor acted up a bit though (post WOD)
Weight: 171.2
Friday, October 22, 2010
And Find That Person Is You
A. Clean-Hang Clean-Front Squat Progression (1-1-3), 5 sets
B. AMRAP in 5 min: 7 unbroken pull-ups
C. AMRAP in 3 min: 10 unbroken double-unders
a. Worked up from 40 kilos to a final set of 80kg... all sets were lookin and feelin good today. I'm a firm believer in ye olde hook grip.
b. We were runnin slow on the barbells so we skipped the group pull-up session and waited to do the double-unders with everybody. AFTER the du's I nabbed 13 unbroken sets in the 5 minutes.
c. I only got 10 unroken sets and A LOT of 7/8 sets. Not very impressive as a whole, but still an improvement for Mr me.
B. AMRAP in 5 min: 7 unbroken pull-ups
C. AMRAP in 3 min: 10 unbroken double-unders
a. Worked up from 40 kilos to a final set of 80kg... all sets were lookin and feelin good today. I'm a firm believer in ye olde hook grip.
b. We were runnin slow on the barbells so we skipped the group pull-up session and waited to do the double-unders with everybody. AFTER the du's I nabbed 13 unbroken sets in the 5 minutes.
c. I only got 10 unroken sets and A LOT of 7/8 sets. Not very impressive as a whole, but still an improvement for Mr me.
Monday, March 22, 2010
Cal-or-eaze
Hang Clean
2-2-2-2-2-2
Complete 10-15 reps of GHD sit-ups after each set of cleans
For total calories:
Row sprint 1 min
Rest 4 min
Row sprint 1 min
Rest 3:30 min
Row sprint 1 min
Rest 3:00
Row sprint 1 min
Rest 2:30
Row sprint 1 min
185x2
went ruhtarded at 195
141 cals
2-2-2-2-2-2
Complete 10-15 reps of GHD sit-ups after each set of cleans
For total calories:
Row sprint 1 min
Rest 4 min
Row sprint 1 min
Rest 3:30 min
Row sprint 1 min
Rest 3:00
Row sprint 1 min
Rest 2:30
Row sprint 1 min
185x2
went ruhtarded at 195
141 cals
Monday, September 21, 2009
The Cyberdyn G-1000
21-18-15-12-9-6-3
wall-balls, 20#
dumbbell cleans, 45#
Scaled this to 30# dumbbells. The wall-balls were surprisingly "easy," especially as compared to the cleans. Still, this WOD was a beat down. Forearms got blasted with the dumbbells. My total time was 14:35... just 25sec below the cut-off of 15min. I worked with Kacie today and she did awesome!... Showed a lot of heart.
For dessert we did max kipping pull-ups... I was able to squeeze 37 out before my grip/forearms said "nuh-uh." That's a PR for the Grant-a-nator. Bet I can get over 40 with fresh grippins. maneuvering
wall-balls, 20#
dumbbell cleans, 45#
Scaled this to 30# dumbbells. The wall-balls were surprisingly "easy," especially as compared to the cleans. Still, this WOD was a beat down. Forearms got blasted with the dumbbells. My total time was 14:35... just 25sec below the cut-off of 15min. I worked with Kacie today and she did awesome!... Showed a lot of heart.
For dessert we did max kipping pull-ups... I was able to squeeze 37 out before my grip/forearms said "nuh-uh." That's a PR for the Grant-a-nator. Bet I can get over 40 with fresh grippins. maneuvering
Thursday, July 9, 2009
You Gosta Coordinate
Hang Cleans
2-2-2-2-2
Worked my way up to 165# which I successfully completed (a PR). Also got 170# (another PR)but only pulled it once before my grip gave out. Today was the first time I lifted with a pair of Do-Wins. Gotta say that I liked them. I felt more "grounded," almost as if I were an extension of the earf. Word. The fellas gave me shit about the shoes since they matched my shirt and my bumper plates. We did a couple of broad jumps after for shits 'n giggles. My best was only 93", down a bit from 96" the last time around. Weight is down a bit today from dehydration, but I be sippin'.
weight: 174.0
2-2-2-2-2
Worked my way up to 165# which I successfully completed (a PR). Also got 170# (another PR)but only pulled it once before my grip gave out. Today was the first time I lifted with a pair of Do-Wins. Gotta say that I liked them. I felt more "grounded," almost as if I were an extension of the earf. Word. The fellas gave me shit about the shoes since they matched my shirt and my bumper plates. We did a couple of broad jumps after for shits 'n giggles. My best was only 93", down a bit from 96" the last time around. Weight is down a bit today from dehydration, but I be sippin'.
weight: 174.0
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