A.
For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.
Every 90 seconds, for 6 minutes (4 sets):
High Hang Clean x 1 rep @ 50-65 of 1-RM Clean
Rest 60 seconds, and then…
Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 1 rep @ 65-80% of 1-RM Clean
Rest 60 seconds, and then…
Every 90 seconds, for 6 minutes (4 sets):
Clean x 1 rep @ 80+% of 1-RM Clean
B.
For time:
Row 1000 Meters
30 Alternating Pistols
30 Power Cleans (155/105 lbs)
A. Bryan – high hang clean – 105#, 115#, 125#, 135#; hang clean – 135#, 145#, 155#, 165#; clean – 165#, 175#, 185#, 195#.
B. Bryan (run 800m vs. row) – 9:52.
A. 145 up to 265
B. 10:35 as RX’d
A.
1. 55, 55, 65,75
2. 85, 90, 95, 105
3. 115, 125, 130, 135 – PR for me… I haven’t tested my 1RM on squat clean.
B. 9:57 – 95# PC I really wanted to keep it under 10 so I went lighter. It nearly did me in as it was! Had to break it up into 5 rep cycles.
A. Started at 185, ended at 270. Failed 280.
B. Subbed 800m run and pistols with a box. 8:36
A. HHC: 120#, 135, 145, 145
HC: 160, 170, 185, 185
Clean: 195, 200, 210, 215
B. As Rx 9:30…Row was 3:30, PCs done with 3x sets of 5 and 15 singles.
…finished with light sled sprints by 25m, sled pulls (light) and T2B 5×10
1/20/17
A. 200
B. sub’d 5 min run and 135# PC
10:32
A1. 95, 110, 120, 130
A2. 130, 140, 150, 160
A3. 160, 170, 180, 190 (PR) Tried for 200, but failed.
B. I don’t think I’ve been eating enough this week. I started crashing towards the end of the row. Ended up finishing with Side Planks (3 x 30 sec), V-Ups (3 x 15), and Leg Lifts (3 x 15).
A: 95, 100, 105, 110
115, 120, 125, 125
130×4
Cleans still scare me a bit after the disc. After so many reps and I am not as stable, I have to really focus on form and technique.
B: 11:56. Cleans at 90.
A.
HHC: 93/93/93/93
HC: 103.5/113.5/123.5/128.5
C: 133.5/133.5/133.5/143.5
B. 8:26
A1:115/125/135/145
A2:155/165/170/175
A3:185/195/(205/205) failed both pulls 🙁
B: 1000 – 3:50
Scaled pistol to single leg step ups on 18″ box
Scaled to 135 for PC
Finished in 11:00 on the dot. Not feeling it at all tonight
“Slept” in a hotel last night and spent the day sitting and flying so did this one in the dark on my back porch.
A. Up to 225(all I had available)
B. 1000m run and 30 power cleans 155 – 7:05. Haven’t figured out a way to do pistols without good ole patellar knee pain so I avoid them. I usually sub lunges but I got lazy.
C. 15 min emom: 9 HSPU, 15 Burpees, 21 v-ups.
Lunges and Cossack Squats are just as good as pistols. I don’t do those either.
Have you been activating your hip rotators though? Just a thought… https://www.crossfitinvictus.com/blog/patellar-pain-properly-addressing-issue/
Thanks for the link, I’ll give those a try
A . HH – 115-125-135-145
H – 155-165-175-180
C – 185-190-200-205
B. 9:12 RX
Great job, Bob!
A.
HH: 115, 125, 135, 145
H: 145, 155, 170, 180
C: 180, 190, 200, 215 (fail x 2), 205 x 1
B. 10:56, box pistols still working on these
T’s, Y’s, A’s, W’s; 10×3 each
How long should we break between A set and B? I usually take about 5 minutes, are we supposed to head straight from A to B?
5 minutes sounds about right. We usually just take however much time it takes the class to put equipment away from Part A and set-up for B.
Love the supplemental work you choose!!
Awesome, and thanks I have some shoulder slumping I’m working to correct. As well as other weaknesses that need to be worked on
You getting in your mobility work for that too?
Cat Cow
Posted Thoracic Twists
Scapular Push-Ups
etc.
Let me know if you need ideas!
https://www.crossfitinvictus.com/blog/identifying-upper-cross-syndrome-for-dummies-part-1/
https://www.crossfitinvictus.com/blog/treating-upper-cross-syndrome-for-dummies-part-2/
https://www.crossfitinvictus.com/wod/monday-december-13-2010/
https://www.crossfitinvictus.com/blog/shoulder-blades-should-slide-and-glide/
https://www.crossfitinvictus.com/competitors/blog/upper-anterior-chain-opener-banded-scarecrows/
https://www.crossfitinvictus.com/blog/reverse-snow-angels-purveyors-posture/
Some foam rolling lats and pecs. Looks like I got some reading to do, thanks for the info.
A. HHC 115-125-135-145;
HC 155-165-175-185;
CLN 195-205-210-215
B. 10:08 (PC scaled to 135)
Great job, Andy!
A. 205
B. Rows 3:30
Pistols 1:25
Power Cleans – very slow
12:42 total time (also took breaks between exercises). Trying not to reinjure myself.
I see that you’re tracking your heart rate. Are you trying to stay in a specific band or improve a particular energy pathway?
Tracking intensity, mainly. Also tracking glycolytic pathway progress (HATE conditioning this pathway, but know it’s probably the most beneficial type.)
You guys lost me with this stuff
Haha, using science to try to safely get to your level, Longhorn.
Well fwiw I hope to be still doing this type of workout into my 40s like you.
By the way, I tried your rep-and-pause technique to knock out my 30 power cleans and I got all but five of them without stopping (looking back, I should have pushed through and finished). I was surprised at how well that works. Just have to cut my rest times.
Of course, for me, that would also require a time machine.
Mixed performance (A) and fitness (B).
A. Split clean: 40/45/50/55/60/65/70/75/80/85(failed)/85 kg. Felt heavy on the back leg.
B. +/-7:00. 3:35 on rower, swings (24kg) unbroken, notcomfortable on squats.
Want to send me a video of your split clean? michele@crossfitinvictus.com
A:
In kilograms:
1) 45
2) 55
3) 60
B:
1000m of Rowing
30 Supported Pistols (15 for each leg):
Left leg squat – right arm support from box
Right leg squat – left arm support from box
47,5kg Barbell
Time: 13:22
Check out Cossack Squats next time pistols come up. Or start working them into your warm-up!
https://www.youtube.com/watch?v=tpczTeSkHz0
A) HHC: 40kg
HC: 50 kg
C: 60 kg
B) 9’07” 50 kg
Super fast!
A.
HHC-135-155-175-185
HC-195-205-215-225
C-235-245-255-265
B.
Rx-9:44
Would like to have done all singles on cleans dropping each rep from top. But, I’m in a garage with a 7 month old baby, so did sets of 5, lowering each rep.
#1 rule: Don’t wake the baby!
A. As Rx (worked up to 95%)
High Hang Squat Clean: 125, 135, 150, 165
Hang Squat Clean: 165, 175, 185, 200
Squat Clean: 200, 215, 225, 235
B. As Rx: 10:36
Great job!