Workout of the Day
A.
Every minute, on the minute, for 12 minutes:
Power Clean x 1 rep
*Set 1 – 60%
*Set 2 – 65%
*Set 3 – 70%
*Set 4 – 75%
*Set 5 – 80%
*Set 6 – 85%
*Sets 7-12 – 85+%
B.
Three rounds for time of:
10 Dumbbell or Kettlebell Hang Clean & Jerks
50 Double-Unders
C.
Three sets of:
Single-Arm Dumbbell Row x 8 reps @ 2111
Rest 60 seconds
Face-Up Chinese Planks x 45-60 seconds
Rest 60 seconds
@michelevieux:disqus BOOM 104 comments. PR Stars!!!! 😛
A. 135, 155, 175, 175, 185, 195, 195, 200, 200, 205, 205, 205
a : 60,65,70,75,80,85,90,95,97,99(f),97,99(f)
b : 7’20″(20k kb double)
c : 27.5k db, 30″ hollow rock
Next time, 99!
Thank you kind sir!
A.) 135,145,155,165,175,185,195,205,215,220,225,230 5lb PR with a bit of Starfishing…
B. )5:54 with 50lb Dumbbells, first set du’s unbroken then they broke down, shoulders were on fire
C.) Did three sets of rows @ 50lbs, but was limited on time and didn’t get planks in.
PR Stars for MATT!!!!! Nice work. I feel your pain on the shoulders, all day they were on fire! Nice work
Thank you sir!
Try some tall cleans to work on not starfishing.
Michele, I think its more of a confidence thing. I get the weight to my shoulders with no problems and I really don’t need to star, I just do. I will practice the tall cleans. Thanks!
I am pretty sure perfect practice will make perfect tall cleans… or something like that ;P
A. Worked up to 255.
B. 60lb db 7:57.
C. Complete with 120lb db rows.
BEAST MODE!!!! Killing it Todd! Nice
Thanks Jeremy, was a little disappointed in the power cleans but I really don’t do them much anymore, so i’ll take it.
120# DB rows?! Yes!!!!
Just wish my vertical pulling was as strong….. Work in progress.
Does cleans mean you can power clean?
I think technically yes, however, all the videos I looked at they were hanged power cleans… None of the videos showed full depth squat cleans. I did not do squat cleans.
Thanks Jeremy.
Typically we just mean ground to overhead unless “squat” is stated.
A.160/175/185/205/215/225/235/245/255/265/272/277 12# PR
B. 8:00.. Lungs were gone quick on this one, Used 53# kettlebells for first 2 sets then 40# dbs the last 2
C. Out of time
277#, 12# PR!!!! YOWZER!!! PR Stars for Bz. that is some serious power cleans! What is your clean? 350?
Thanks Jeremy, my last c&j max was 308 a few months ago, I definitely felt stronger yesterday though, I may have to retest the clean sometime soon
Great job on that PR!
A. 125/135/145/155/165/175/185/190/195/200/205/210/215(10# PR)
Did an extra set because I knew I had a little more in the tank.
B. 5:54 w/ 55# KBs
C. 70# KB and 60 sec holds w/ 25# plate
BOOM, PR STARS!!!! nice work Josh, and Killed part B!
That extra set paid off! Congrats!
A. 110/120/130/140/150/155/160/165/170/175/180/185
and also hit a 15# pr at 200lbs
B.7:35 35#DBs
C. 65# DBs and 60 second holds
PR Stars!!!! That is a HUGE gain! Nice work!
15# is a huge PR! Double star for you!
A. 155/165/175/185/195/205/210/215/220/225/230/235
B. 5:17 45# DBs–all HC&J UB, DUs 50/25,25/13,12,12,13
C. Complete 80# DBs
That is some work right there Nick! Nice!
For realz. Awesome job!
A: worked up to 180# PR, no bumper plates so didn’t want to risk going higher, failed at 185#
B: 8:18 w/40# Dumbbells & double unders
C: 30# Dumbbells & 60 holds
Nice work Vic, Any unbroken DU sets? I bet you are REALLY close to 50 UB.
I didn’t go unbroken on any sets today…shoulders were pretty taxes from cleans/hang cleans.
PR star!
A. Up to 235. Failed once at 225 and once at 235.
B. 5:12 RX with 55# DBs.
C. Done with 75# DB
Jon killing it again? Nice HPC and smoking time on B!
Jon is always killing it.
Are the DB hang cleans single arm or with both arms?
both arms
Or you could make it more interesting with one. 🙂 What weight did you end up going with?
I used two 45# DBs. Traps and shoulders got smoked with the double unders.
Well I suck at power cleans, no doubt about it 135/145/155/160/165/170/175/180/185/190 (F)/190 (F), then 190 finally (old PR) B. 4:24 with 40# dumbells, should have gone heavier but the meatheads were doing bicep curls C. did Chinese planks, really like those…first time and I was feeling everything on my back side of body from head to toe Odette did 5×5 for Strength B. 11:29 with 20# dumbells (she says she needs to go higher next time) and she did 25 DU instead of 50 and about 75 singles since she did two singles for each double C. Chinese planks done… Read more »
Back and Bi Day!!!! Yaaaa Hooooo!!!
4:24!!! Are you kidding me! That is smoking. Nice work, even with 40#
Love those Chinese planks. How’s Odette’s stomach feeling?
She still sick couldn’t workout today, she worked out yesterday
A- Wendler deadlift
B- 115/125/135/145/155/165/175×2/180×2/185×2
C- 7:14 w/ 30# DB’s
D- 30# DB rows- 60/60/50 second standard plank
It goes without saying my dumbbell collection is small!
Maybe Santa will come early this year!
That’s the plan!
A.
36/38,5/42,5/45/48/51/52,5/55/56/57,5/58,5/60 kg
B.
15 kg DB
25 double unders with 2 – 3 singles inbetween
07:30 (clean & jerk felt okay, but double unders took quite long)
C.
DB rows with 20 kg
60 seconds chinese planks
Keep working those doubles! They will come. Try working them into your warm-ups for 5 or so minutes each day.
A. 65kg-70kg-75kg-80kg-85kg-90kg-95kg-100kg-105kg-110kg-115kg-120kg
B. 06.46 ( i had to do it with barbell 60 kg)
C. Done
i want to ask you something guys..i like programming of performance very much..because of my work i dont have much time to train..BUT!!!! sometimes i think it is not very much (the amount of training)..i dont want to do the competition but i was wondering..when i was doing olympic weightlifting we had frontsquat or backsquat 4 times a week..and clean and jerk and snatch..my question is: shall i put some more exercises by my self or…..??i dont know..
Great question for Michelle, but here is my $0.02 worth. I think the answer will depend on your goals. What do you want to achieve? GPP or get uber strong and compete? Me personally, it is all about GPP (general physical preparedness) so this programming is perfect for me. Now if I wanted to compete I would venture into the comp programming. Plus, time is an issue with me. I have about an hour a day to dedicate to working out, so this balances good with me. We are in the second or third week of a posterior chain/gymnastics based… Read more »
Totally agree with Jeremy. I think we had this chat, didn’t we? I personally follow mostly Fitness but use some of the Comp Oly and conditioning when I want more. I usually do two Part A’s and a Part B. What are your goals?
Jeremy is the perfect example of someone that follows the program even though he might disappear for a few days, J/K he is busy like most of us….I follow the program but with more concentration on strength, so 9 times out of 10, I skip part A and only do B which is the metcon, I change my strength cycle every 3 months…either smolov, some type of Russian program or 5×5 which I’m on again this cycle….I squat 3 times a week cause that’s what I like, but I also do not do snatches (left shoulder) and I suck at… Read more »
A. Based off of 135#, Sets 7-12: 120-120-125-125-130-130. These felt really good today.
B. 5:54 (used 25# DB in each hand)
Nice work Kate!!!
Love when they feel good. 🙂
A. Worked up to 260 then 235×4
B. Performed with hang squat clean thrusters (barbell) @95# in 6:42
C. Completed with 32 kg kb & 60s plank
260!!! Holy cow that is a huge power clean!!!! Nice work!
Seriously. Nice work, Kyle.