Heavy Power Cleans!
Warm-up with some reps at 60kg.
3 on the minute for 5 minutes @80kg
3 on the minute for 5 minutes @85kg
1 every 30 secs for 3 minutes @90kg
3 on the minute for 2 minutes @80kg
Rest 10 minutes. This actually bit me in the butt which you’ll see.
Five Three rounds for time:
75 DU’s
20 wallballs
10 T2B
Time – 13:28
The initial plan? Finished this close to within 15 minutes. How that workout came to my mind after doing those power cleans was beyond my understanding. In the first round, it was apparent that the double unders were difficult to string together mainly due to my pre-fatigued shoulders. Then it carried forward to the wallballs and by the time I got to the toes to bar, there was simply no hips left. Good planning G.
I felt badass with the power cleans though.
May 27, 2012 | Categories: emotm | Tags: double unders, power cleans, toes to bar, wallballs | Leave A Comment »
Presses
60kg x 5, 64 x 5, 67.5 x 6
21-15-9 reps for time of:
Power Cleans @ 80kg
Handstand Push Ups
Time – 15:25
The new standard for power cleans is now 80kg. Those felt alright as long as I break em up into 2s or 3s.
August 23, 2011 | Categories: 21-15-9 | Tags: HSPU, power cleans | Leave A Comment »
10-9-8-7-6-5-4-3-2-1 reps for time of:
Power Cleans @ 60kg Burpees
Time – 11:38
Thought I would go for sub 10 but just not feeling it with the cleans today.
July 18, 2011 | Categories: Uncategorized | Tags: burpees, power cleans | Leave A Comment »
Dynamic Box Squats
2 x 10 sets @100kg (66% of 1RM)
Three rounds for time of:
Run 350m
15 Power Cleans @ 60kg
15 Push Press @ 60kg
Time – 15:48
5 rounds of max rep strict pull-ups
10, 10, 10, 10, 10
Thought about the 60kg for a bit and went ahead with it. No regrets. Felt good with those cleans and planned rest meant that there were no missed reps for the presses. Very satisfying session.
March 4, 2011 | Categories: Uncategorized | Tags: power cleans, push press | Leave A Comment »
10-9-8-7-6-5-4-3-2-1 reps for time of:
Power Cleans @ 135lbs
HSPU
Time – 14:23
October 5, 2010 | Categories: Uncategorized | Tags: HSPU, power cleans | Leave A Comment »
Power cleans
3-3-3-3-3
40kg, 50, 60, 70, 80 (1)
3 sets of 10 strict pull-ups (unbroken)
August 19, 2010 | Categories: Uncategorized | Tags: power cleans | Leave A Comment »
Seven rounds for time of:
155 pound Clean, 3 reps
100 feet sprint
4 Handstand push-ups
100 feet sprint
Time – 14:35
July 28, 2010 | Categories: Uncategorized | Tags: HSPU, power cleans | Leave A Comment »
Power cleans
3-3-3-3-3
50kg, 60, 70, 75, 80
5 x 12 kipping pull-ups (unbroken & alternating grips)
July 24, 2010 | Categories: Uncategorized | Tags: power cleans | Leave A Comment »
Power Cleans
3-3-3-3-3
135lbs, 135, 157, 157, 179 (1 rep)
Push Press
3 x 6 reps @135lbs
June 18, 2010 | Categories: Uncategorized | Tags: power cleans | Leave A Comment »
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