WOD Movements > Clean (Power)

Friday 15-09-11
Features: Box Jumps, Burpees, Clean (Power), Deadlift, HSPU, Jerk (Power/Push), KB Swing, Pull-up, Pull-up (C2B), Row, Run, Thrusters, Toes-to-Bar, 9/11 Memorial WOD.

9/11 WOD: 37:07 rx

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Thursday 15-09-10
Features: Clean (Power), GHDs, Pull-up, Pull-up (Strict), Push-up (Diamond), Push-ups, Row, Weighted Step Ups.

work complete √

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Wednesday 15-07-01 Barbell
Features: 1 Arm Lateral Raise, Banded Tricep Extensions, Clean (Power), Front Squat, Jerk (Power/Push), Push Press (BTN Snatch Grip), Russian Twists, Snatch, Snatch Balance, V-up, Barbell Work, Black & Red Barbell Club.

A. 25, 30, 35, 40, 45, 48, 50 (mf) B. 35, 40, 45, 48, 50 C. 45, 50, 55 D. 45, 55, 65, 70×2 sets E. 35, 40, 45, 50 F.only 5k G. Abs: check

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Friday 15-06-26 WOD
Features: Clean (Power), Deadlift, Hip Extensions, HSPU, Wall Balls.

Hip Extension: ? Power Clean:  33, 63, 83, 113, 123, 133, 143, 153 WOD: 17:36 rx

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Friday 15-06-19 WOD
Features: Clean (Hang), Clean (Power), GHDs, Handstand walk.

Hang (Squat) Cleans: 63, 83, 103, 113, 123, 133, 143, 153, 163(f), 163 Conditioning: 8:33 rx

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Thursday 15-06-18 Barbell Work
Features: Clean (Power), Good Mornings, Power Snatches, Snatch High Pull, Toes-to-Bar, Barbell Work.

A. 33, 53, 63, 73, 73, 83, 93 B. 93, 103, 113, 123, 133 *Hamstrings feel like crap!* C. 83×8 – 4 sets D. 83, 93, 103, 113, 123 E. 50 t2b: 5:40 + 10 more

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Wednesday 15-06-10 Barbell Work
Features: Clean (Power), Good Mornings, Power Snatches, Snatch High Pull, Barbell Work.

A. 53, 63, 73, 83, 93, 93 (used 25#s as low blocks) B. 93, 103, 113, 123, 133, 133 C. 63, 73, 83, 83, 83 D. 83, 93, 103, 113 Notes: hamstrings hurt, banged shins off block; not a good day.

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Wednesday 15-05-06
Features: Burpees, Clean, Clean (Power), Muscle Up - Skill Work.

Skills:  worked on bar muscle up (unsuccessful) WOD: 4+4 rx

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Tuesday 15-03-31
Features: Barbell Lunges, Clean, Clean (Power), Clean & Jerk, Jerk (Power/Push), KB Swing, Sit-up, Squat (Goblet).

Power Clean + Push Jerk: 10×1 at 103  (got 8 done) Back Rack Lunges:  83, 93, 103  (coulda gone heavier) WOD: 5 Rds + 3 rx

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Wednesday 15-03-18
Features: Box Jumps, Burpees, Clean, Clean (Power), Front Squat, Clean (Power) 3RM.

Power Clean x3:  33, 63, 83, 113, 133, 143, 153, 163×2 WOD: 5+7 rx

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