Thursday 10/10/13

Power Clean
15 min - work up to a heavy double


For time:
5 rounds of:
7 Front Squats, 135#/95#
7 Slapping/Clapping Push-ups
Then:
50 Double-unders
Run

The run is out the west doors (downstairs), past the garage, down to the sidewalk on 156th St., and back to the weight room.

Compare to 10/13/12.


Finale: Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight.


Christine does a great job of getting proper pull-up height: chin over the bar.

6 comments:

Tyler Holm said...

Power Clean
15 min - work up to a heavy double
185x2, 205x2, 215x2, 225x2, 235x1,f, 235x1,f
Started getting close to a squat clean on 235.

For time:
5 rounds of:
7 Front Squats, 135#/95#
7 Slapping/Clapping Push-ups
Then:
50 Double-unders
Run

8:26

The run is out the west doors (downstairs), past the garage, down to the sidewalk on 156th St., and back to the weight room.

Compare to 10/13/12.


Finale: Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight

45x9, 45x7, 49x6

AndyB said...

Power Clean
15 min - work up to a heavy double
*165 x 2 ... need work on form*

For time:
5 rounds of:
7 Front Squats, *135#*/95#
7 Slapping/*Clapping Push-ups*
Then:
50 Double-unders
Run
*14:05*
The run is out the west doors (downstairs), past the garage, down to the sidewalk on 156th St., and back to the weight room.

Mike S said...

"Power Clean"
(Work up to Heavy Double)
165# x 2 - similar to Andy's comment, my form could use some work.

For time:
5 Rnds of:
7 front squats - 115# - note to self...(No black collars for MetCons!!)
7 clapping Push-ups
Then:
50 DUs
Run

Time - 15:14

Geneva Rowe said...

Power clean
83# x 2

For time:
5 Rounds:
7 front squats 73#
7 REAL PUSH-UPS
50 DUs (Which are still terrible)
Run

Time - 16:35

Mrs. G. said...

power clean 15 minutes to a heavy double
33-5, 53-5, 63-5, 73-2, 83-2(pr!)

5 rounds of
7 front squats (43#)
7 push ups (floor!)

then 50 dus and a street run

11:08

finale 3 rounds of strick pull ups
purple band
3-2-2 still kipping a little at the bottom.

Rowdy said...

Power Clean
15min work up to a heavy double
45-64-75-95-115-125-145

5 RFT of:
7 Front Squats 135#/95#
7 Slapping/Clapping Push-ups

Then
50 Double-Unders
Run (~800m)

10:24

 
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