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Tag Archives: hang power clean

At Timberline

Shoulder Press – 3,3,3

53-63-73

Push Press — 2,2,2

83-93-103

Push Jerk — 1,1,1

103-113-123

I’ll admit that I was dubious about doing this many shoulder movements, but ultimately it was just right. A good progression that allowed me to keep lifting more and more.

5 RFT

12 Hang Power Clean, 63#

21 ab mat sit ups

200m run

12:54

I really liked this WOD, it was a good mix of movements that I like plus running (which I am making myself get better at).


Strength

Hang Power Clean

33-53-68-83-93-98

 

WOD

5 RFT

3 push ups

6 front rack reverse lunge, 53#

9 front squat, 53#

Rest 1min between rounds

12:22

 

DC

100 sit ups


Strength

5RM HPC

33-53-68-83-93

 

WOD

“Annie”

50-40-30-20-10

Double unders

Ab mat sit ups

10:50


Strength

3×10 Hang Power Clean

53#-63#-73#

 

Conditioning

“The Seven”

7 RFT:

7 x incline push-up, 20″

7 x thruster, 43#

7 x knees to elbows

7 x deadlift, 43#

7 x burpee

7 x KBS, 35#

7 x pull up

27:27

 

DC

30 x candlestick


I was pleased with my increases in floor press, and am finally utilizing this blog for what I had intended: tracking my progress! I post my workouts instead of writing them down in a log somewhere because I’m a lazy nerd. I don’t want to flip through a notebook, I want to search tags. I initially started with 63# in HPC but quickly realized that was egotistical of me and I wouldn’t make it through without potentially damaging myself, so after 9 reps I backed it down to 53#. On the other hand I’m definitely ready to move up to 24″ box jumps since the 20″ is no longer a challenge. Mainly I was too afraid of busted up shins from being tired and missing.I also need to up my game on flutter kicks since I managed to do 100 in a row all three times; maybe I need to start doing 100 per leg three times?

What’s crazy is that this is only half of the conditioning workout; the full workout was all of that twice!

 

Strength

3×10 Floor Press

58#-68#-73#

Aug 7: 53#-63#-68#

Aug 1: 53#-63#-63#

 

Conditioning

For Time:

50 DU, then…

21-15-9

HPC, 53#

Burpees

Box jumps, 20″

….then 50 DU

15:09

 

Daily Challenge

3 x 100 flutter kicks


Strength

3 x 12 Shoulder Press

33# – 43# – 48#

That last set was touuuuuuuugh!!! I had to really work to squeak out those last 3 reps

 

Conditioning

14min AMRAP

3 Hang Power Clean

6 hand release push-ups

9 box jumps

27 double unders

63#, 20″ box

I’ve decided I need to do a lot more HPC — it would make a huge difference in my snatch and clean.

 

Daily Challenge

3 x 15 hollow rock

 

Endurance

.5mi fast (2:48)

.5mi slow (4:07)


Felt way better today! On Sat I took an Epsom salt bath in a jetted tub, which was spectacular, and on Sat night I got almost 10hr of sleep followed by a rest day and a sane amount of carbs. Just what I needed.

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