1/28/20

Strength

Hang Power Clean – 3×3

I built up 135, 155, 185, 205. Surprisingly, 205 didn’t feel bad at all, and I was able to cycle them pretty well.

Metcon

15-12-9 reps of:

Hang Power Clean (95/65)|(65/45)
Box Jump (24)

into 12-9-6 reps of:

Hang Power Clean (135/95)|(95/65)
Box Jump (30)

into 9-6-3 reps of:

Hang Power Clean (185/125)|(135/95)
Box Jump (30+)

I hit 33″ for the last set and finished in a time of 12:06. Reps were all unbroken except the set of 9 at 185 (5/4).

9/27/19

Strength

Prepped for DT by working up to a moderately heavy version of this complex:

  • 3 Deadlifts
  • 2 Hang Power Cleans
  • 1 Push Jerk

I worked up to 165 and called it quits there.

Metcon

“DT”

5 rounds for time of:

  • 12 Deadlifts (155#)
  • 9 Hang Power Cleans
  • 6 Push Jerks

I scaled the weight down to 135# and used the 11, 1+8, 1+6 strategy the entire way resting just a bit before picking up the bar for the push jerks so I could be sure to do them unbroken. Finished in 9:19. One day, I’ll be doing this one Rx!

9/20/19

We worked up to a heavy set of the following complex:

  • 3 Power Cleans
  • 2 Front Squats
  • 1 Hang Squat Clean

I worked up to 185#, but I couldn’t get the power cleans on the set of 205#.

Then, we did the following metcon:

6 rounds of 1:30 on/:30 off:

  • 3 Hang Power Cleans (155)
  • 2 Front Squats
  • 1 Hang Squat Clean
  • 12 T2B
  • Max Front Rack Hold (155)

I ended up finishing each round about 45 seconds in, which gave me far too long to hold that darn bar. T2B were all unbroken.

8/28/19

Joined the noon class for a deloading squat day and a burn-y little metcon. Feeling pretty beat up after this week. Excited for a chill day tomorrow.

Strength

Back Squat (Deload-ish)

  • 5 @ 185
  • 5 @ 205
  • 3 @ 225
  • 3 @ 245
  • 1 @ 275
  • 1 @ 275

Reps felt really solid the entire time. Didn’t feel like I was in trouble or anything.

Metcon

9 minute AMRAP:

  • 100m Run
  • 5 Hang Power Cleans (95/65)
  • 7 Front Squats (95/65)

The last hang power clean of each set could go straight into the squat, which I did on every round. Ended up getting 9+5, and I was moving as quickly as possible the entire time.

8/21/19

Went to the 8AM class for a lifting complex:

7 sets for load:

  • Deadlift
  • Power Clean
  • Hang Power Clean
  • Push Press
  • Push Jerk
  • Split Jerk

We did it EMOM style every 3 minutes. I went 125, 135, 145, 155, 165, 170 (f), 155. I surprised myself by getting 165, and I should’ve gotten 170, but I couldn’t lock out the split jerk. Either way, 165 is good with me.

3/25/19

Quinn was home sick with pink eye today so we partied with the noon crew. My quads are still feeling pretty beat up from Friday so I’m glad this wasn’t very leg-heavy.

4 rounds for reps:

Minute 1: Calorie Row
Minute 2: Handstand Push-up
Minute 3: Box Jump (20″)
Minute 4: DB Hang Power Clean (50# Pair)
Minute 5: Rest

I hit 20/20/18/18 for the calorie row. Then, my goal was to do 5-7 HSPU each round, which I hit. For the box jumps, I was going all out aiming to get 35-40 per round. Then, I was hitting 10-15 HP Cleans.

My rounds were 72, 72, 70, 70 for a total of 284 reps.

Afterwards, we spent a good bit of time on the foam roller rolling out our lats and upper back. Both are still feeling pretty blown up from 19.5!