Power Clean's tag archives

04.17.14

Rest day  or Perform Fridays workout if you plan on resting on Friday instead Warm-up 1) 10x40' Relay HS walking/ 10x40' Relay Broad jumping/ 10x100' Relay Shuttle sprints 2) DB split snatch practice and to heavy Barbell 3) Power clean + 1 jerk 3-3-3-3-3+ (50, 60, 70, 80, 90%) Conditioning 4) For time: 1000 row 20 Burpee Box jump (30/24) 15 Overhead squat (165/110) 10 CNJ 5 Muscle-up

04.11.14

Warm-up 1) 3K Partner row, break up into even sets, focus on transitions in and out of rower, 2) Practice HS walk with partner 60-100' 3) Work up to max DBS for day for each arm Barbell 4) Power clean + 1 jerk 5-5-5-5-5+ (65, 65, 65, 75, 85%) Perform the jerk after the last power clean Conditioning 5) Perform as M/F team alternating rounds 8 rds (4 each) 10 Dumbbell snatch (75/50) 10 Box-jumps (30/24) 200 meter sprint rest as needed 6) For time: 80 HSPU 400 Dubs Divid...

04.02.14

Warm-up 1) 100' Inch worm + Push-up 2) Handstand walk practice Barbell 3) Power clean to max Conditioning 4) 3 rounds for time 20 Shoulder to overhead (135/95) 15 Front squat 10 KB swing (70/53) 5 Muscle-up Gymnastics 5) Tabata T2B

02.16.14

Warm-up 1) 5 rds each, Even min-100 meter run/ odd min-30-50 dub 2) Mobility for lifts Barbell 3) Snatch to max in 15 minutes Rest 10 minutes 4) CNJ to max in 15 minutes 5) 3x20 Front rack lunges 6) Conditioning 10 rds 0f aternating tabata Power clean(135/95) Double-under (0-20 PC, 20-30 rest, 30-50 Dubs, 50-60 rest...etc). Record lowest score for each and total reps for each. 7) Yard work 3x10 DB bench press 3x10 Barbell high pull 3x10 Pendlay row

02.12.14

Heraean Games are this weekend at Sunlife stadium. Come support our female athletes. Click this link for information. Competition Wednesday WOD 1) 10 minute AMRAP 9 Reg standard box-jump (24/20) 7 Power clean(115/75) 5 STO at 20 minute mark WOD 2) 18 minute AMRAP 5 Muscle-up 50 Wall-ball(20/14-10') 10 Muscle-up 40 Deadlift(205/155) 15 Muscle-up 30 OHS(115/75) at 50 minute mark WOD 3) 5 Minute AMRAP Bar touch burpees

01.29.14

Competition Wednesdays 1) Practice triple-unders 2) 1 round every 3 minutes, 20 Push-up/ 15 Hip extension/ 15 GHD sit-up 3) Work up to Heavy Power snatch double till you feel ready for Isabel. WOD 1) "Isabel" 30 Snatches for time (135/95) Rest till 15 minute mark WOD 2) "Le Douche" 9-6-3  Bar muscle-up Squat clean thruster(185/125)  Rest till 30 minute mark WOD 3) 3 rounds (4 minute cap) 5 Power clean(145/100) 10 T2B 15 Wall ball (20/14-10') Continue for 3 roun...

01.22.14

Warm-up 1) 1 round every 3 minutes, 10 Triple-unders (30 Dubs)/ 15 Hip extension/ 15 GHD sit-up 2) 2 Power clean + 2 front squat + 1 Jerk in 10 min (not maximal, use as warm-up) Barbell WOD 1) Find 5 rep max TNG Power clean in 6 minutes. Bar may not rest on floor. Rest 2 minutes Find Max Clean + 2 Front squat in 6 minutes. Clean is to be done anyway but 2 front squats must be performed immediately after. Rest till 20 minutes  WOD 2) 5 rounds for time: 12 STO(115/75) 9 T2B 6...

01.14.14

AM session-Include warm-up, Muscle-up, lifts and metcon or just warm-up, lifts and metcon. Do muscle-ups in PM session with conditioning if time does not permit. Warm-up 1) 3 rds, 300 Meter row/ 10 Hip extension/ 10 GHD sit-up 2) Mobility for Muscle-up 3) 1 muscle-up/ 2 Dip/ 1 Muscle-up every every 90 seconds x 10 4) Mobility for Lifts 1) 1 Snatch + 3 OHS every 90 seconds Start at 135 and add 10lbs every 90 seconds 2) Hang clean (anyway) 20 rep max (5/6) 3) Back squat 6(65%), 5(70%)...

01.08.13

Competition Wednesday Warm-up 1) 3 rds, 300 Meter row/ 10 Hip extension/ 10 GHD sit-up 2) In 10 min work up to heavy clean + 2 front squat + 1 Jerk  WOD 1) For time: 100 meter HS walk Rest till 10 minute mark WOD 2) For time: 400 meter run 15 Power clean (225/150) 15 Front squat  15 Shoulder to overhead  400 meter run Rest till 40 minute mark WOD 3) 3 rds for time: 15 Chest to bar pul-ups 20 Alternating Pistol 25 Kipping HSPU (hands to floor, cushion for skull a...

01.03.13

Warm-up 1) Mobility for Lifts 2) 2 rds, 25 Jumping jack variation/ 15 Drop squat/ 10 Squat/ 5 plyo jump/ 5 Strict pull-up 3) Snatch to max Start at (95/65) and add 5lbs EMOM. Only 2 misses allowed. Must make each load prior to moving forward. 4) CNJ to max Start at (135/95) and add 10lbs EMOM. Only 2 misses allowed. Must make each load prior to moving forward 5) Front squat 3-3-3-3-3 WOD 6) 5 rds each Even: 15 Wallbal(20/14-10')/ 12 Power clean (100/70) Odd: 12 Burpee/ 7 C2B pull-...