A.
Take 20 minutes to build to today’s 1-RM Power Clean
B.
Complete rounds of 21, 15 and 9 reps for time of:
Kettlebell Swings (32/24 kg)
Push-Ups
Pull-Ups
A.
Take 20 minutes to build to today’s 1-RM Power Clean
B.
Complete rounds of 21, 15 and 9 reps for time of:
Kettlebell Swings (32/24 kg)
Push-Ups
Pull-Ups
Bryan – A. 185#. B. 60# dumbbell swings, 5:44.
245# no pr attempted 255# no go.
Rx 7:09
A: up to 170# PR (+5)
B: 7:27
A) up to 205 was taking it easy but definitely the easiest 205 had gone up
B) 4:17 rx
A: 135-6, 155-5, 185-4, 205-3, 225-2, 235, 245, 255, 265 (more of a Squat clean), 275 FAIL B- 4:23 RX; 70#KB, regular push ups, butterfly push ups felt smooth today. Probably moved a little too slow in transitions and chalking. Definitely could have pushed pace more. ****C- Added some Squat Clean work as my elbow felt pretty good today. 30squat cleans @ 225# for time- 23:49. Should have been a lot faster but I failed early on. Switched to hook grip, which I never use, about 13 reps in, after that I didn’t fail at all and it felt much… Read more »
Keep pulling back on the bar to catch those cleans on midfoot or heals. Your knees, back, and elbows will thank you in the long run. You should always use the hook grip during Olympic lifting if you can. You can do accessory work or farmer carries without it, but Oly lifting without it will leads to serious diminishes in performance as grip fatigues very quickly. Keep up your awesome enthusiasm and hard work and keep mobilizing that elbow to keep yourself healthy and in the game. Pleasure to see your progress!
A. Being cautious with a strained hamstring from power cleans two weeks ago so I did what I thought might be the next best thing: 1-RM Thruster
105kg
B. Rx: 4:45 (all unbroken)
Super strong thruster! Stay cautious on that hammy
A: did yesterday’s pp today. Up to 105x 4.75 (did 105 for 2 sets)
B: rx 6:48 hands are tender and that really slowed the pullups down. Kbs and pushups pretty quick.
Great work Amber. Get those hands healthy
A. PC to 225, was feeling great then 3 misses at 235.
B. 4:24 Rx, hybrid swings
Nice job Andy! Build that consistency at 225 and 230 and i think you’ll have 240 in the bag next time.
A. Failed once at 295lbs and then hit it the next try.
B. Didn’t have enough time. Had paddling training so I figure I subbed it out with some conditioning on the water.
Strong power clean. Gonna be tossing around 300# in no time
A. 205. Failed 210 twice.
B. 5:01. Russian swings. KBS unbroken, broke push-ups once in 2nd and 3rd round, pull-ups broke sooner than expected (broke twice).
Nice work! Those pull-ups surprised many people and grip became the main limiting factor 210+ will be yours in the PC soon enough. Keep pushing buddy
One of those days, after hitting 245 two weeks ago, I had a dozen fails at 225, just couldnt get any pop. Oh well, next week.
B) 4:40, american swings. Then hammered out some MU’s to release some tension from Part A. Fun workouts this week though.
Isn’t it great when you can transfer your frustrations in to training. Way to stay positive Ian
A. All out of order since Sunday threw off my strength with your programming. Did heavy power cleans yesterday so worked up to a heavy Front Squat today: #205-295 by 10# increases…hopefully squats won’t be the strength tomorrow
B. As Rx: 4:25…everything unbroken
Great consistency Chad
A) 270#s (10# PR)
B) RX’d – 3:55 (American swings)
Great work all around! Your transitions on Part B must have been pretty seamless.
Huge PR and a super fast time. Awesome training session Carter!
A. 230# (5# lifetime PR, 15# increase from last time)
B. 5:47 Rx – suffered a rip in my palm on the last set of PUs, otherwise a great day today
Heck yeah on the lifetime PR Aaron! Get that hand healthy bud
Did A. on lunch break, hit 215#. Will do B. later this evening.
Way to get it all in around a very busy schedule! Proud of you Corey!
A. Worked up to 90Kg, missed 95Kg by a hair.
My powerclean has been at a plateau for a while, but i feel it’s improving again, probably thanks to all those kettlebell swings lately, haha
B. 5.15 at 24kg KBS (heaviest kb in my gym)
Keep pulling back on the bar in the power clean and try to pull yourself under a bit. Many athletes leave the bar out in front or try to catch too high in the power clean. There comes a point where you must learn to get under the bar a bit and strive to stay above parallel.
A. 1RM Power Clean (OT2M) – worked up in 10# increments to 235# (5# PR)
B. As Rx – 4:00 (Hybrid swings)
Nice job on that PR and way to challenge yourself on the conditioning Chris!
Squat everyday…
Front squat up to 260lbs
A.
225, missed 235
B.
7:51 Rx
Strong work on the strength portion my friend!
FINALLY, a workout I should be able to crush.
wooohooo!