4 Rounds: 10 Squat Cleans 3 Shoulder Press 2 Push Press For time AND weight. Use the heaviest weight you can that will allow you to do the pressing complex unbroken and not put the bar down between the presses and push presses. My shoulders are strong, quite strong compared to the rest of my [...]
Posts Tagged ‘Clean’
Up and down.. thats how my work-outs are going
Posted: November 3, 2010 in UncategorizedTags: Clean, Push Press, Shoulder Press
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Terrfied of deadlifts and cleans
Posted: June 18, 2010 in UncategorizedTags: Box Jumps, Clean, Dead Lift, Push Ups
Deadlift 1-1-1-1-1-1-1 (90% 1RM) 325lbs x 7 3 Rounds 10 Power Cleans (135/95) 20 Box Jumps (24/20) 20 Push-ups 95 lbs 5:28
Squat 3-3-3-3-3 185lbs 205lbs 225lb 245lbs 245lbs 21-15-9 1 Arm DB Squat Clean (50/30) Pull-ups Post loads and times to comments. 35lbs dumbell – 5:15 pull ups.. first set 6-6-6-3 second set 6-5-4 third set 4-3-2
5 Rounds 5 Power Cleans (185/125) 10 Pull-ups 15 Box Jumps (24/20) Power cleans with 135lbs.. first set of pull ups un broken all done with no band. Solid box jumps today. 9:31 – felt good.
Monday…. Monday… Monday
Posted: February 9, 2010 in UncategorizedTags: Back Squats, Burpees, Clean, Pull Ups
Squat 3-3-3-3-3 (85-90% 1RM) 225lbs 225lbs 245lbs 245lbs 255lbs 3 Rounds 5 Weighted Pull-ups (50/25 lbs Dumbbells) 10 DB Single Arm Hang Power Snatch (use weight used for pull-ups) 5 Burpees 5:25 with 12 pullups done with 35lb dumbell, 2 done dead hang. Single Arm Power Snatch 50lbs dumbell
Terrific Thursday
Posted: January 22, 2010 in UncategorizedTags: Clean, kettle bell swings, wall ball
Clean 1-1-1-1-1-1-1 95lbs 135lbs 155lbs 185 (f) 185 (pr) 185 (f) 165lbs 165lbs 10 Rounds 30 seconds Walballs, 20/16 lbs 30 seconds KB Swing, 1.5/1 pood 187 combined.
As Many Reps as Possible in Four Rounds: 1 Minute Power Clean and Jerk (95/65) 1 Minute Row Rest 4 Minutes Power clean = 13 13 12 13 Row Calories = 21 20 20 17 total = 129 Partnered with Rick B. His motivation on the rows pushed me further than I thought I could go. I [...]
In teams of two, complete AMRAP in 20 minutes of: 10 Medicine Ball Cleans, 20/16 lbs 10 Air Squats 10 Push-ups Each team should have one medicine ball between the two. Participants must do the reps in order and can only move as fast as their partner. Rounds are counted as a single round after [...]
Clean & Jerk 15-12-9 Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest the bar anywhere but the ground. 95 lbs – 95 lbs- 115lbs Considering I couldn’t push press 65 lbs on Sunday, this was a good work out. [...]
