Tag: Hang Power Clean

5/24/21

Graham woke us up at 2:30AM in the morning, and we weren’t able to get back to sleep. So, that means Charlotte and I were both exhausted today. We were both also still pretty sore from Murph. Either way, we hit the Vault workout, and I elected to go with the Rx+ Glory Days version because it honestly sounded a bit easier.

4 x 3:00 AMRAPS resting 1:00 between each:

  • 7 Hang Power Cleans (115#)
  • 3 Bar Muscle-ups
  • 7 Box Jump Overs (24″)

I was able to stick with 3 rounds for each one of the AMRAPs and keep the BMU unbroken the entire time. Mission accomplished.

2/8/21

Headed into the garage at 12:00 excited to take on Psyche. It did not go as planned.

Part 1

8 min AMRAP:

  • 2 Hang Power Clean and Jerks (115#)
  • 2 Box Jumps
  • 4 Hang Power Clean and Jerks
  • 4 Box Jumps

…continue increasing by 2 reps for each movement.

Rest 4 min before Part 2

Part 2

Complete Part 1 again for time.

I got a total of 12+19 on Part 1 and then a score of 10:41 on Part 2. Peacocked hard. I was really hoping to go sub-9 or ideally sub-8 on the second part. Barbell crushed me! I should’ve gone with 95#.

7/25/20

One too many margaritas last night meant that I wasn’t feeling great this morning. Charlotte and I still managed to get out in the garage at 9am to work our even with all the chaos of getting two kids ready for a Baptism ceremony.

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

  • Hang Power Clean (135#)
  • Hand Release Push-up

*30 double unders after each set

Time: 11:45

7/10/20

Headed into the 11AM class. Feeling pretty good after the rest day yesterday!

Strength

4×6 Floor Press

I built up 95, 115, and 135. First working set was 155 before doing the final three working sets at 165.

Metcon

12-min EMOM:

  • Min 1: 15 DB Hang Power Clean (50#)
  • Min 2: Strict Pull-up
  • Min 3: 12 DB Front Rack Reverse Lunges (50#)

Min 2 was designed to be kipping pull-up, but I was on a standalone squat rack so I opted for strict pull-ups instead. My sets were 15, 12, 10, 8. The grip and bicep fatigue from the other exercises really started to add up!

6/22/20

Headed out into the garage around 11am to knock out a workout after a walk with the family. Got around 5 hours of sleep last night so I wasn’t feeling too bad. My hamstrings are definitely still a bit sore from Friday!

Strength

6 sets on a 12:00 clock of:

  • 2 Hang Power Clean
  • 1 Power Clean
  • 1 Front Squat

I warmed up with 95# and 135# before using 155, 165, 175 (2), and 185 (2) for the working sets. Felt good, but still going far too wide on the power clean.

Metcon

2 rounds for time:

  • 800m Run
  • 20 Power Cleans (135#)

I was done with the first round around 5:30. Went 7/7/6 on both sets of power cleans. Finished at 11:41. The heat definitely made the runs a bit steamy!

Gut

EMOM for 10:00:

  • Odd: 8 T2B
  • Even: 15 sec Ring L-Sit (bent knee)

Hung a new set of rings from Again Faster this past weekend and wanted to get them some action. The L-sits were harder than I thought they would be! For the T2B, I tried to keep my legs as straight as possible.

6/15/20

I was out in the garage at 11AM to get this one started. My chest is just starting to feel it from Saturday’s metcon.

Warm-Up

3 rounds not for time:

  • 35 Jumping Jacks
  • 15 DB Swings (2×20#)
  • Burgener Warm-up (PVC for the first round, empty bar for second and third)

Metcon

I built up in hang power clean and jerk from 45-65-95 before getting to the working weight for the workout.

8 min AMRAP:

  • 25 Double Unders
  • 5 Hang Power Clean and Jerk (115#)

This was originally programmed with 50# DBs, but I didn’t have those so I used a 115# DB instead. I finished a total of 8+25. My first round was 45 seconds, but I was up to a minute for the last few rounds.

Handstand Walking Drills

I started the BTWB handstand walking skill session. It’s 20 workouts over the course of 7 weeks (3x/week). Today’s skill session started with a max distance handstand walking attempt.

This was my best attempt, and I didn’t even manage to make it 4ft 😂

For the drills, I did:

  • 60 sec Handstand Hold against wall (2x30sec)
  • 3×5 Box Walkouts
  • 3×16 Plank Shifts

Here’s a video of the box walkouts. They were pretty tough!

6/12/20

Zach came over at 10AM to help hang the new squat rack in the garage. So, after we knocked that out, we did a partner version of the WOD for today.

Graham slept 3 hours and then 4 hours last night so I got a total of 6.5-7 hours of sleep! Felt pretty great today.

12-min AMRAP with a partner:

  • Partner 1: Max Hang Power Cleans (115)
  • Partner 2: Run 200m

Partner 2 is the time keeper. Switch when they’re done with the run.

I completed 7 rounds and a partial set of hang power cleans. In all, I did 88 HPC (15, 15, 12, 12, 12, 12, 10).

5/15/20

Strength

On a 15:00 clock, work up to a heavy complex of:

  • 1 Deadlift
  • 2 Hang Power Clean
  • 3 Front Squats

I worked up 95, 115, 135, 155, 165, 175, 185, 195, and then 205. Happy to hit 205 on this one after not touching a barbell for so long.

Metcon

12:00 AMRAP of 3, 6, 9… reps of:

  • Hang Power Clean (135#)
  • Box Jump (24″)
  • 200m Run

I stayed unbroken on the HPC through the round of 15. Broke the round of 18 into 10/8. Finished a total of 15+36.

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).