Skipped the hill running today so I could keep the legs a little fresher. It was nice to sleep in and get some more rest. Got to WOD with CT & Alex tonight. This is my last WOD for the week so I can be as fresh as possible for the weekend.
Strength
Banded Deadlifts
bar(8)-225(4)
*Doubles with a blue band + weight*
245-255-275-311-345
*Doubles with no band*
380-415
- This was a bit sporadic. I jumped on a bar with the boys. I didn't want to do anything over 85% of my max (425#...that's why the band came off as I got within 50# of it). My focus was to just be fast off the floor and maintain speed as tension increased. Back felt good and lifts felt fast!
WOD
3 rounds of:
200m Run
15 Hang Power Cleans (115#) (UB/UB/11-4)
30 DUs (UB/UB/21-9)
= 5:55
- This would have been a great WOD to add a few bonus rounds on or bump the weight to 135#. Forearms were pretty scorched once I finished. Fell behind in the runs so I had to hustle to the bar to pull back ahead. Rope was moving great tonight. Little bummed about having to put the bar down in the 3rd, but I lost the hook and just couldn't stop the bar at the hip to reset.
Cash Out
Strict T2B - 3 x 10
Showing posts with label Hang Power Cleans. Show all posts
Showing posts with label Hang Power Cleans. Show all posts
7.03.2012
6.07.2012
Quick Game of Catch Up
The last two weeks of school have been hectic. Been pretty busy shutting down shop around the school and cleaning things up for the Summer. This is just gonna be a quick run down of what has transpired since my last post...
5.29.12
Strength
Floor Press - no 1RM on this one so I just tinkered with some weight. FPs have been causing some weird elbow twinge/pain so I'll probably be laying off of these from now on.
bar(12)-135(12)-175(10)---225(8)-245(8)-265(5)
DH Pull Ups + ME Kip (in between sets of Floor Press) --- 8+5 - 6+5 - 4+7
Back Squats ---
bar(10)-135(10)-225(10) --- Banded Squats - 225 + reds (6) - 225 + blues(6) [both were too light]
Squats w/ hanging KBs --- 3 x 5 @ 225 + 24k bell
-Pretty tight from the Stars and Stripes WOD the day before. Deload week so I was playing with some ideas for the squats. I really like banded squats so I was playing with them a bit, but we just don't have the right equipment to keep the proper tension on the bar to make it worth while. Hopefully, we can get some chains in the gym this Summer.
TGU - 3 x 3 @ 24k
5.31.12
Strength
Push Press - supposed to be deload, but my gym appearance has been sporadic so I went heavier
bar(10)-95(8)-135(5)-155(5) --- 165(5) - 175(5) - 185(5)
WOD
5 rounds of:
40 DUs (UB, 1 miss per round after that)
10 Push Press (95#) (all UB)
= 3:59
5:00 REST
2 BONUS rounds
= 11:40
- We did this one a while back, but the movements were in reverse order. I was pumped...I PR'd by :13 seconds. I was a lot calmer with the rope despite the miss each of the last 4 rounds. I was only gonna take a 4:00 minute rest at first, but something happen and I lost track of time. I had planned on doing 3 rounds, but my shoulders were burnt out. I had 6-7 misses on the rope in the second bonus round so I called it.
6.2.12
OWOD
Snatch - 8 x 2 @ 80%
bar progressions - 95(3POS. x 2) - 135(2) - 155(2) - 165(1x1) - 175(x11) ---
80%=185# (1.1 - 1.x - 1.1 - 1.1 - 1.1 - 1.x - 1.1 - 1.1)
- Two misses were out in front. I had several sloppy stand-ups in between the misses, usually on the second rep. Last set of the day felt fantastic...solid pause at the bottom, stable. Good work all together. It took me a while to remember some of the things I changed during my PR night, but once I did everything fell right into the groove.
BTN Sn. Grip PP - 4 x 3 (heaviest possible)
185 - 205 --- 225 - 235 - 245 - 255
- Next time I should start at 245 and ladder up from there.
6.4.12
Andy's Bday WOD
3:00 AMRAP KB swings (24k) (70)
3:00 REST
3:00 AMRAP Row for Cals *damper@10 (60)
3:00 REST
3:00 AMRAP 20m Prowler Push (95#) (8)
3:00 REST
3:00 AMRAP Hang Power Cleans (60k) (28)
= 166
- My wife and I WOD'd with my bro in law tonight for his birthday at his place. It's nice because he has a ton of equipment. It was tough. This WOD put me on my butt when I finished. My traps were sore for a few days afterwards. Always a good to time though WODing with family.
6.5.12
Strength
Back Squat - 5-5-5+@65-75-85%
bar(10)-135(10)-185(10)-225(8) --- 275 - 320 - 365(12)
- Squats felt solid. On the 12th rep my back started to fatigue. I felt like I was in good posture until the end, but I was told otherwise once I put the bar down. My legs felt these for a while to come. Reps felt good though. I was originally shooting for 8ish, but I POC was firing real good and my speed was about the same start to finish.
WOD
4 rounds of:
1:00 AMRAP Power Snatches (75#) [15-15-15-13]
1:00 AMRAP Box Jumps (24") [20-20-15-24]
= 137
- I got to class late and was in a rush from the beginning. I had to do the WOD on my own after everyone else finished. I didn't realize this was "Hope" practice til after the 1st round. My original plan was to just go and burn out, but after back squatting...pacing became a better option. I had some goals going in and just tried to stay with them through out.
6.6.12
OWOD
Clean & Jerk - ladder up to a heavy single
bar progressions
135(3)-185(3)-205(2)-225-235-245-255-265(x.1)-275-285
2 x 2 @ 255 (90% of 285)
- My back was pretty fatigued from the start after yesterday's back squat work and my legs were real stiff from the work as well. Felt uncomfortable in my jerk tonight. Right wrist was sliding into place and it was causing some discomfort as weight got heavier. 285 was a good stop tonight. Added some doubles of my heavy single at the end for a bit more volume.
Clean Pulls
4 x 3 @ 315
5.29.12
Strength
Floor Press - no 1RM on this one so I just tinkered with some weight. FPs have been causing some weird elbow twinge/pain so I'll probably be laying off of these from now on.
bar(12)-135(12)-175(10)---225(8)-245(8)-265(5)
DH Pull Ups + ME Kip (in between sets of Floor Press) --- 8+5 - 6+5 - 4+7
Back Squats ---
bar(10)-135(10)-225(10) --- Banded Squats - 225 + reds (6) - 225 + blues(6) [both were too light]
Squats w/ hanging KBs --- 3 x 5 @ 225 + 24k bell
-Pretty tight from the Stars and Stripes WOD the day before. Deload week so I was playing with some ideas for the squats. I really like banded squats so I was playing with them a bit, but we just don't have the right equipment to keep the proper tension on the bar to make it worth while. Hopefully, we can get some chains in the gym this Summer.
TGU - 3 x 3 @ 24k
5.31.12
Strength
Push Press - supposed to be deload, but my gym appearance has been sporadic so I went heavier
bar(10)-95(8)-135(5)-155(5) --- 165(5) - 175(5) - 185(5)
WOD
5 rounds of:
40 DUs (UB, 1 miss per round after that)
10 Push Press (95#) (all UB)
= 3:59
5:00 REST
2 BONUS rounds
= 11:40
- We did this one a while back, but the movements were in reverse order. I was pumped...I PR'd by :13 seconds. I was a lot calmer with the rope despite the miss each of the last 4 rounds. I was only gonna take a 4:00 minute rest at first, but something happen and I lost track of time. I had planned on doing 3 rounds, but my shoulders were burnt out. I had 6-7 misses on the rope in the second bonus round so I called it.
6.2.12
OWOD
Snatch - 8 x 2 @ 80%
bar progressions - 95(3POS. x 2) - 135(2) - 155(2) - 165(1x1) - 175(x11) ---
80%=185# (1.1 - 1.x - 1.1 - 1.1 - 1.1 - 1.x - 1.1 - 1.1)
- Two misses were out in front. I had several sloppy stand-ups in between the misses, usually on the second rep. Last set of the day felt fantastic...solid pause at the bottom, stable. Good work all together. It took me a while to remember some of the things I changed during my PR night, but once I did everything fell right into the groove.
BTN Sn. Grip PP - 4 x 3 (heaviest possible)
185 - 205 --- 225 - 235 - 245 - 255
- Next time I should start at 245 and ladder up from there.
6.4.12
Andy's Bday WOD
3:00 AMRAP KB swings (24k) (70)
3:00 REST
3:00 AMRAP Row for Cals *damper@10 (60)
3:00 REST
3:00 AMRAP 20m Prowler Push (95#) (8)
3:00 REST
3:00 AMRAP Hang Power Cleans (60k) (28)
= 166
- My wife and I WOD'd with my bro in law tonight for his birthday at his place. It's nice because he has a ton of equipment. It was tough. This WOD put me on my butt when I finished. My traps were sore for a few days afterwards. Always a good to time though WODing with family.
6.5.12
Strength
Back Squat - 5-5-5+@65-75-85%
bar(10)-135(10)-185(10)-225(8) --- 275 - 320 - 365(12)
- Squats felt solid. On the 12th rep my back started to fatigue. I felt like I was in good posture until the end, but I was told otherwise once I put the bar down. My legs felt these for a while to come. Reps felt good though. I was originally shooting for 8ish, but I POC was firing real good and my speed was about the same start to finish.
WOD
4 rounds of:
1:00 AMRAP Power Snatches (75#) [15-15-15-13]
1:00 AMRAP Box Jumps (24") [20-20-15-24]
= 137
- I got to class late and was in a rush from the beginning. I had to do the WOD on my own after everyone else finished. I didn't realize this was "Hope" practice til after the 1st round. My original plan was to just go and burn out, but after back squatting...pacing became a better option. I had some goals going in and just tried to stay with them through out.
6.6.12
OWOD
Clean & Jerk - ladder up to a heavy single
bar progressions
135(3)-185(3)-205(2)-225-235-245-255-265(x.1)-275-285
2 x 2 @ 255 (90% of 285)
- My back was pretty fatigued from the start after yesterday's back squat work and my legs were real stiff from the work as well. Felt uncomfortable in my jerk tonight. Right wrist was sliding into place and it was causing some discomfort as weight got heavier. 285 was a good stop tonight. Added some doubles of my heavy single at the end for a bit more volume.
Clean Pulls
4 x 3 @ 315
5.02.2012
Frying the Forearms
Gotta a good night's rest, but I'm still pretty stiff from Monday's WODs. Shoulders and back are stiff and sore. Didn't really know what I was gonna do til I got to the gym. I usually OWOD on Wednesdays, but I won't be in the gym much this week due to track so I was thinking of doing Tuesday's WOD or Wednesday's WOD with everyone else. Once I arrived, Hannah helped me decide...regularly scheduled WOD it was!
Strength
Press --- 5@65%, 5@65%, 5@70%, 5@75%
bar(10)-95(8) --- 145 - 145 - 160 - 170
- Strength was pretty straight forward tonight. Everything felt good. Focused on keeping a tight bar path and elbows in front, not pushing from the outside. Last two sets I struggled a little bit due to soreness in the shoulders, but didn't miss any reps. Good work.
WOD
15:00 AMRAP
5 Pull Ups (all UB)
10 Hang Power Cleans (135#)
30 DUs
= 8+14 (I actually wrote down 8+9 on the board...forgot I didn't add my pull ups in on my way home)
- I bumped the weight up for the cleans. I knew I could keep moving pretty good with 135# plus I felt up to the challenge since I didn't WOD yesterday. I was cruising pretty good. I had 4 rounds in during the first 4 minutes. Right about half way in I hit a wall. My forearms started to cramp up real good and my lungs started to go. I needed a good one like this. Pull ups felt great through all rounds. I haven't been working much of them lately so my butter jerk is really really off. HPCs were strong, but broken. First & second rounds were UB. After that it was either 4-4-2, 6-4, 6-2-2, or 5-5. My last round was 6-2-1...I missed the last rep as time ran out. My forearms just blew out. DUs were tricky tonight. I was UB the first round. My rope got kinked up and I struggled through the 2nd round. Had one or two misses in the 3rd. Through the 4th-6th rounds my right forearm was cramping, which I figured out was because I had my wrist wrap too tight. My last two rounds were 1 miss and UB.
I was happy with my effort. There were a couple times I wanted to let go of cleans, but fought through it to get a few more reps and fewer drops. I should have definitely got 9 rounds had it not been for the rope issues in the 2nd round...that ate up a lot of time trying to figure out what was going on. I took some "wind sucking" breaks here and there. If this one comes up again...upper 9s, maybe even 10 would be my goal for sure.
Cash Out
400m Run ME
= 1:33
- I should have bet Charlie burpees on this one. He wanted to race me for the cash out. I wasn't quite sure how fast his legs could push him so I kept my mouth shut. I ran this one pretty cautiously. I let him lead out for the first 200, we hit the turn around and I took off. He stayed right behind me. I only beat him by 2 seconds, but a win is a win!
Strength
Press --- 5@65%, 5@65%, 5@70%, 5@75%
bar(10)-95(8) --- 145 - 145 - 160 - 170
- Strength was pretty straight forward tonight. Everything felt good. Focused on keeping a tight bar path and elbows in front, not pushing from the outside. Last two sets I struggled a little bit due to soreness in the shoulders, but didn't miss any reps. Good work.
WOD
15:00 AMRAP
5 Pull Ups (all UB)
10 Hang Power Cleans (135#)
30 DUs
= 8+14 (I actually wrote down 8+9 on the board...forgot I didn't add my pull ups in on my way home)
- I bumped the weight up for the cleans. I knew I could keep moving pretty good with 135# plus I felt up to the challenge since I didn't WOD yesterday. I was cruising pretty good. I had 4 rounds in during the first 4 minutes. Right about half way in I hit a wall. My forearms started to cramp up real good and my lungs started to go. I needed a good one like this. Pull ups felt great through all rounds. I haven't been working much of them lately so my butter jerk is really really off. HPCs were strong, but broken. First & second rounds were UB. After that it was either 4-4-2, 6-4, 6-2-2, or 5-5. My last round was 6-2-1...I missed the last rep as time ran out. My forearms just blew out. DUs were tricky tonight. I was UB the first round. My rope got kinked up and I struggled through the 2nd round. Had one or two misses in the 3rd. Through the 4th-6th rounds my right forearm was cramping, which I figured out was because I had my wrist wrap too tight. My last two rounds were 1 miss and UB.
I was happy with my effort. There were a couple times I wanted to let go of cleans, but fought through it to get a few more reps and fewer drops. I should have definitely got 9 rounds had it not been for the rope issues in the 2nd round...that ate up a lot of time trying to figure out what was going on. I took some "wind sucking" breaks here and there. If this one comes up again...upper 9s, maybe even 10 would be my goal for sure.
Cash Out
400m Run ME
= 1:33
- I should have bet Charlie burpees on this one. He wanted to race me for the cash out. I wasn't quite sure how fast his legs could push him so I kept my mouth shut. I ran this one pretty cautiously. I let him lead out for the first 200, we hit the turn around and I took off. He stayed right behind me. I only beat him by 2 seconds, but a win is a win!
4.14.2012
O Lifts
It's the start of the weekend and there ain't nothing wrong with that. Got out early to teach the Oly class and Team WOD. Stuck around afterwards to get some more Oly work in. Gonna try hard to get at least 2 Oly specific sessions in a week for the next few weeks.
OWOD
Power Snatch + Snatch --- 65% x 1+1 x 2, 70% x 1+1 x 2, 75% x 1+1 x 2
Progressions ---145 x 2, 155 x 2, 165 x 2
- This was a lot rougher than the last session. I was pretty tight from all the running yesterday. My ankles were stiff as a board. Wound having to fight to find my heels for most of the lifts. I finally started feeling comfortable in the last two sets again.
Power Clean + Push Jerk --- 75% x 1+1 x 5
165-185 --- 230 x 5
- Cleans were great, but my jerk needs a lot of work. I'm very loose in the shoulders and my elbows are way to slow. Posture felt good.
OWOD
Power Snatch + Snatch --- 65% x 1+1 x 2, 70% x 1+1 x 2, 75% x 1+1 x 2
Progressions ---145 x 2, 155 x 2, 165 x 2
- This was a lot rougher than the last session. I was pretty tight from all the running yesterday. My ankles were stiff as a board. Wound having to fight to find my heels for most of the lifts. I finally started feeling comfortable in the last two sets again.
Power Clean + Push Jerk --- 75% x 1+1 x 5
165-185 --- 230 x 5
- Cleans were great, but my jerk needs a lot of work. I'm very loose in the shoulders and my elbows are way to slow. Posture felt good.
2.23.2012
Getting out of the funk...
After a few rough nights of sleep my prayers were answered! I couldn't believe it...I finally got a solid night of rest without any wake ups from the kids, Mya, or my body. It felt great! A solid night's rest also meant I felt good enough to make it into the DP. I'm still in a post-competition funk I guess is what it is. The announcement of the first Open WOD didn't help me any mentally either. Trying to work out of it and get back into the swing of things. Hamstrings are still pretty tight from the back squats and that is making the lower back a little tender, but nothing bad. Wrist is finally feeling good again so the few days off really helped. Time to hit it...
Strength
Press 4 x ME UB @ 65% of 1RM(140#)
bar-95(8)---10-8-8-5
Old Fashioned Chin Ups 4 x ME UB @ BW
11-9-9-7
**alternate sets and recover, not a race**
- Another Push/Pull day, which I really enjoy. Press felt solid. Shoulder was a little tight, but loosened up rather quickly. Feeling better and better every week. Threw the chin ups in there just to change things up a bit to hit the pulling muscles a little differently.
WOD
4 rounds FT:
15 OH Walking Lunges (45#) (all UB, 1-2 no reps during the last 3 rounds)
10 Hang Power Cleans (135#) (UB, UB, UB, 6-2-1-1)
5 C2B Pull Ups (UB, UB, 3-F-2, 1-F-1-F-1-F-2)
= 7:31
- Not very happy on this one! I paced this one a little too slow between movements. Plan was to do everything UB. Arms were pretty roasted from strength, but I still thought it was doable. My walks to and from movements were used to catch my breath...I may have walked a little slower than I thought. Sub 7 I thought would have been a solid time for me. I got to the bar for pull ups at 6:44 and the no reps killed me. My grip just gave out on me during the last round of HPCs and never came back. I was moving pretty fast on lunges, but kept missing the floor once or twice within the first 4-5 steps...very frustrating. I don't know...just frustrated. Gotta figure out a way to battle back here and get fired up again to WOD. This whole pacing thing just puts me in a weird place mentally...I'm not a fan!
Catching Up...got some work in waiting around for Oly class to start
RDLs 4 x 5 *work up to a heavy 5*
bar-135-225---275-295-315-325
- I used straps. Felt good. I've missed these the last few times they came up in programming so I wanted to make sure to get some good work in on my POSC. Trying to do everything I can to make sure the back issues are taken care of for good.
**Snuck some Snatch singles in as well. Working on a better receiving posture and lift off. Posture is getting better, which is taking the stress of the shoulder a ton. Last night the reps felt great on my shoulder. My lift off is still to forward though. Vid is 155# (70% of 1RM)
Strength
Press 4 x ME UB @ 65% of 1RM(140#)
bar-95(8)---10-8-8-5
Old Fashioned Chin Ups 4 x ME UB @ BW
11-9-9-7
**alternate sets and recover, not a race**
- Another Push/Pull day, which I really enjoy. Press felt solid. Shoulder was a little tight, but loosened up rather quickly. Feeling better and better every week. Threw the chin ups in there just to change things up a bit to hit the pulling muscles a little differently.
WOD
4 rounds FT:
15 OH Walking Lunges (45#) (all UB, 1-2 no reps during the last 3 rounds)
10 Hang Power Cleans (135#) (UB, UB, UB, 6-2-1-1)
5 C2B Pull Ups (UB, UB, 3-F-2, 1-F-1-F-1-F-2)
= 7:31
- Not very happy on this one! I paced this one a little too slow between movements. Plan was to do everything UB. Arms were pretty roasted from strength, but I still thought it was doable. My walks to and from movements were used to catch my breath...I may have walked a little slower than I thought. Sub 7 I thought would have been a solid time for me. I got to the bar for pull ups at 6:44 and the no reps killed me. My grip just gave out on me during the last round of HPCs and never came back. I was moving pretty fast on lunges, but kept missing the floor once or twice within the first 4-5 steps...very frustrating. I don't know...just frustrated. Gotta figure out a way to battle back here and get fired up again to WOD. This whole pacing thing just puts me in a weird place mentally...I'm not a fan!
Catching Up...got some work in waiting around for Oly class to start
RDLs 4 x 5 *work up to a heavy 5*
bar-135-225---275-295-315-325
- I used straps. Felt good. I've missed these the last few times they came up in programming so I wanted to make sure to get some good work in on my POSC. Trying to do everything I can to make sure the back issues are taken care of for good.
1.17.2012
Dead Legs!
Took a hot shower before I went to bed and I slept like a baby through the night. Woke up feeling good for the most part. Back was pretty stiff, but some serious DOMS in my legs, specifically my butt! That's the price you pay for heavy deep squats though. I figure they would loosen up a little bit after I got moving. Everyone was pretty slow moving this morning, so I was glad to see I wasn't the only one.
Strength
Cleans 5-5-5-5-5@55-63-70-77-85%
Bar(8) - 135(5) --- 165 - 190 - 210 - 230 - 255
- It was extremely difficult to get loose and don't really think I ever achieved "looseness". I was starting to run out of time and I knew 5 x 5 would get pretty long and grueling so I kicked in gear. The first 2-3 sets were pretty light, but just fatiguing. Form felt good, for the exception of my left heel (ankle) not staying down. The fourth set got rough. Had no problem keeping my back set or any winking or folding that I could tell during any of the sets, but my back was starting to fatigue pretty fast. The final set was a brute. I was starting to feel pretty week in my pull. On the 3rd/4th rep I was slow with my elbows and felt my right elbow just miss my knee at the bottom (add sigh of relief). Refocused for the fifth rep. Felt good on the catch, but the squat up was hard.
-Overall, solid work. Despite the stiffness and heavy feeling I had in my legs, I felt quick under the bar on most of the reps and that's an area I need to focus on. I wish we had some pulling boxes around.
--An ice bath may be in my future soon.
Strength
Cleans 5-5-5-5-5@55-63-70-77-85%
Bar(8) - 135(5) --- 165 - 190 - 210 - 230 - 255
- It was extremely difficult to get loose and don't really think I ever achieved "looseness". I was starting to run out of time and I knew 5 x 5 would get pretty long and grueling so I kicked in gear. The first 2-3 sets were pretty light, but just fatiguing. Form felt good, for the exception of my left heel (ankle) not staying down. The fourth set got rough. Had no problem keeping my back set or any winking or folding that I could tell during any of the sets, but my back was starting to fatigue pretty fast. The final set was a brute. I was starting to feel pretty week in my pull. On the 3rd/4th rep I was slow with my elbows and felt my right elbow just miss my knee at the bottom (add sigh of relief). Refocused for the fifth rep. Felt good on the catch, but the squat up was hard.
-Overall, solid work. Despite the stiffness and heavy feeling I had in my legs, I felt quick under the bar on most of the reps and that's an area I need to focus on. I wish we had some pulling boxes around.
--An ice bath may be in my future soon.
Fifth set of 5 @ 255lbs (85% of 1RM)
WOD
8:00 AMRAP
5 HSPU
7 Hang Power Cleans (115#)
10 Box Jumps 24"
= 5 rounds
- Don't know whether to call myself lazy or smart on this one, but either way I'm disappointed.
-- I didn't answer the bell on this one. My legs were toast already and my back was tightening. I just couldn't get mentally prepared for this one.
-I took a slow and steady pace on the HSPUs with an abmat. This is the first time doing them since hurting my shoulder back in December. Strict ones were tough so I went to a nice easy kip and it definitely helped take the pressure off. Slight discomfort, but doable. I was very pleased with the progress of my shoulder.
- All sets were unbroken. Just went nice and slow again, not to aggravate my back and have another spasm incident.
- Had nothing to give to box jumps. This is where I was done. Tried to bound up and down and it just wasn't happening. Kept a solid pace, but just wasn't as fast as usual.
Gonna rest up and get after it at the end of the week.
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