Category Archives: Power clean

Monday 11-18-13

A. Review Back Squat mechanics, start warm-up at 40% B. Back Squat – 1×6 @ 65%, 1×6 @ 70%, 1×4 @ 75%, 1×4 @ 80% 185-225-245-275 C. 4 Rounds for time of: 10 Power Cleans(115/75) 12 HR Push-ups 15 KB … Continue reading

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Monday 10-14-13

A. Review Front Squat & Power Jerk B. Front Squat to Power Jerk – 3 x 3 @ 75%-80% of Jerk 185 cleaned from floor C. 5 Rounds for time of: 5 Power Cleans(115/75) 5 Shoulder to OH 10 Lateral … Continue reading

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Saturday 9-14-13

Warm-up: Roll out, Stretch, Run 1 mile WOD: Split Jerk – 15 minutes to establish a 2 RM 255pr 5 X 5 – Snatch Pulls – 85%-90% 185 In teams of 2, complete the whole deck. Share the work, both … Continue reading

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Wednesday 8-28-13

Mile run and some light squat work then 3 Rounds for time of: 15 Hang Power Cleans(135/95) 15 Burpees 4:54 rx SKILL: Handstand Walk – 10 minutes of practice on the clock

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Monday 8-12-13

WORKOUT OF THE DAY: Back Squat: 1 x 8 – 65% 1 x 6 – 75% 1 x 4 – 85% 1 x 4 – 90% 215-250-285-300 then: AMRAP in 15 minutes of: 3 Power Cleans(155/105) 1 Rope Climb(NO FEET) … Continue reading

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Saturday 6-15-13

8am – LIFTING Warm- up: Run 1 mile 15 Minutes to build up to a heavy 1 rep Power Clean 275 PR 1 Minute on, 1 Minute off X 5: KB Swings(70/44) 30-30-27-22-22 Tabata Sit-ups 12

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