Hang Power Clean Work

My body is pretty sore from Friday even though I took yesterday off from the gym. I did walk 18 holes of golf in the tournament, which was exhausting enough out in the hot sun for close to 6 hours.

Warm-up

2 rounds

• 10 PVC Shoulder Shrug & Roll
• 10 PVC Shoulder Pass-thrus
• 10 PVC OHS
• 10 Plank Push-ups

Skill Warm-up

Hang Power Cleans

• 5x 45#
• 5x 65#
• 5x 85#
• 5x 105#
• 5x 115#

WOD

Score is total reps performed during 3 AMRAPs.

7:00 AMRAP

• 10 Hang Power Cleans (115#)
• 10 Burpees

2:00 Rest

5:00 AMRAP

• 7 Deadlifts (135#)
• 7 Ring Dips

1:00 Rest

1:00 AMRAP

• Air Squats

I really liked this WOD because we got in some barbell work and switched things up with smaller time domains where you could go all out. We paired up and one person completed the entire WOD while the other person counted. Then we switched roles.

For the first AMRAP, I did 4 rounds plus 10 hang power cleans and 8 burpees. 135# is Rx for guys, but when I saw the WOD, I figured 115# would be a good weight for me. I was right. I had to break each round of cleans up into 2 or 3 sets after that first set. Burpees were all done unbroken. If it was full power cleans I think I would have tried 135# even though I would have been much slower.

In the second AMRAP, I did 5 rounds plus 4 deadlifts. The ring dips took the most time for me because I had to break them up into small sets pretty early on. I think I did the first round unbroken, but not after that. Deadlifts at 135# is pretty easy, but we stuck to a standard of everyone adding 20# to whatever weight they used for the cleans.

To finish things off I did 45 air squats. My endurance with the air squats is starting to get better, but is still nowhere near the top dogs in the gym. So my reps were 98, 74, and 45 for a 217 total.

I think I’ll probably go for a run later to finally test out the Nike Frees.

Update: It wasn’t too much later. I figured there was no point in showering more than I had to for the day so I rested a bit and then went out for the run. Went 3.6 miles in 28:55 and was able to keep an unbelievably steady pace, which never happens for me. According to RunKeeper, my mile splits were 8:05, 8:06, and 8:06. I picked up the pace at the end and averaged a 7:47 pace for the last 3/5 of a mile. The shoes felt really good for a first run and not being used to them.