Tag: High Hang Clean

11/9/17

Warm Up

500m Row
6 Samson Stretch
6 Goblet Stretch
6 Goblet Squat
10 Passthroughs
7 Strict pullups

Coach led 2x
3 Clean deadlift
3 Power Cleans
3 Front Squats
3 Cleans

Strength

3 Pos Clean + Jerk

1 – High Hang Clean
1 – Hang Clean
1 – Low Hang Clean (no touch)
1 – Split Jerk

10 Minutes to Est. a daily max

Jeremey: Got to 175#

Met Con

10 Minute EMOM @ 85%

Completed at 150# Rx.

10/19/17

Warm Up

500 m Row
10 passthrough
10 inchworms
10 kettle bell swings
10 goblet squats
10 strict pullups

Coach led warmup
2X through complex as a class

Strength

Clean Complex

Find your heaviest complex:

1 Deadlift
1 High Hang Clean
1 Front Squat
1 Split Jerk

Jeremey: 175# (Failed multiple times at 185#)

Extra Credit

Mile run

Jeremey: 5:51

6/27/17

Warm Up

500M Row
8 Inch Worm
7 KB Swing
10 Push Up
10 Superman
7 KB Swing (heavy)
Hamstring Stretch v II ^

Coach Led Clean Warm Up

Strength

6 Sets for Max Load:
High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split Jerk

One set consists of all 12 reps. Do not drop the bar during the entire set. Rest as needed between sets and try to increase weight after each set. All cleans must be full/squat cleans (power cleans are not allowed).

Jeremey: 75, 95, 115, 125, 135, 145 (f), 145 (f). Got 145 all the way to the push jerk and then lost it!
Charlotte: 95

Extra Work

1 max set of strict pull ups

Charlotte: 5
Jeremey: 19

1/27/17

Warm Up
250M Row
6 Samson Hip Complex
5 Goblet Squat
6 Cossach Squat
10 Passthrough
10 SG Press (bar)
10 OH Squat (bar)

Technique
– Burgener Warm Up

Strength
A) 3 Pos Snatch

1 – High Hang Snatch
1 – Hang Snatch
1 – Low Hang Snatch (no touch)

  • Perform Unbroken

Jeremey—Worked up to 115#

B) 3 Pos Clean + Jerk

1 – High Hang Clean
1 – Hang Clean
1 – Low Hang Clean (no touch)
1 – Split Jerk

  • Perform Unbroken

Jeremey—Worked up to 165#

Shoulders felt terrible today!

1/12/17

Warm Up

500M Row
6 Samson/Hip stretch
5 Broad Jumps
5 Goblet Stretch
Shoulder Circuit
10 Press
10 Tricep Ext.

Mobility

– Front Rack
– Ankle Distraction

Strength

3 Pos Clean and Jerk

1 – High Hang Clean
1 – Hang Clean
1 – Low Hang Clean (no touch)
1 – Split Jerk

1×95#
1×115#
1×135#
1×145#
1×155#
1×165#
1×175# (Fail at jerk)
1×175# (Fail at jerk)
1×135#

Little barbell complex today. The cleans felt really awesome. The jerks felt terrible. I literally could have done 195# if it weren’t for the jerks!

7/13/16

Warm-up

500m Row
5 Goblet Stretch
20 Thoracic Ext on Foam Roller
10 Press
10 Tricep Extension
10 Front Squats

Mobility

2 min each:

  • Front rack with band
  • Sumo squat
  • Runner stretch

WOD

5×3 High Hang Clean

1×3@95
1×3@115
1×3@135
1×3@155
1×3@165
1×3@175
1×3@185
1×3@195

195 felt pretty good. Stuck a bit on the last rep but got it done. Also hit two muscle-ups today!