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:

Unknown 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.

Unknown 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

Unknown 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

Anonymous 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

 
Testify Strength & Conditioning | Designed by Techtrends | © 2007-2008 All rights reserved