Tag: clean

Big 11.5 PR

My legs were actually heavy last night and this morning from the cardio I did. Made Kodiak Cakes this morning to load up on carbs for the long metcon today.

Strength

Bench Press

  • 10×45#
  • 10×95
  • 5×135
  • 5×165
  • 5×185
  • 5×195
  • 5×205
  • 5×210
  • 5×215

An improvement over the last 5×5 in October.

Conditioning

Open 11.5
20:00 AMRAP

  • 5 Power Cleans (145/100#)
  • 10 T2B
  • 15 Wall Balls (20#, 10′)

The Open is right around the corner, so it’s time to start pushing the conditioning. I’ve only attempted this workout once and it was three years ago. I got through 9+12 then by doing 4-3-3 on all of the toes to bars, so my goal was 10+ rounds for today.

I got out ahead of a 2:00 pace early and gave myself over a minute to play with after 4 rounds I think. Then I seemed to hold a 2:00 pace for several rounds, before starting to trail in the last couple of rounds. I did all single power cleans again. T2B were all 5-5 and I played around with my technique. If I keep my legs tighter and really get my shoulders through in the kip they are so much smoother. I made myself zone out on the wall balls to keep every round unbroken.

Finished with 10+9 for almost a full round PR. Chalk up another 2019 PR! Amazing how the body can keep improving at 39 years old when it’s healthy. The score of 309 ranks in the 94th percentile for all men on BTWB. I don’t push like that very often. Was doing a good job of not resting much at all between movements.

Walk it Out

My low back is tight from yesterday. Went to the 4pm class.

Warm-up

4 Rounds

  • 20 Lateral Hops
  • 10 Groiners
  • 5 Deadlift (45#, pause at mid-thigh)
  • 5 Tall Power Clean (45#)
  • 5 Front Squat (45#)
  • 5 Shoulder Press (45#)

Skill

½ Flight Simulator

  • 5 Unbroken DU
  • 10 Unbroken DU
  • 15 Unbroken DU
  • 20 Unbroken DU
  • 25 Unbroken DU
  • 20 Unbroken DU
  • 15 Unbroken DU
  • 10 Unbroken DU
  • 5 Unbroken DU

Finished in 1:39 with no misses.

Barbell Warm-up

  • 10 Strict Press (45#)
  • 7 Push Presses (45#)
  • 5 Push Jerks (45#)
  • 5 Hang Power Cleans (95#)
  • 5 Push Jerks (95#)
  • 3 Hang Power Cleans (115#)
  • 3 Push Jerks (115#)
  • 3 Hang Power Cleans (135#)
  • 3 Push Jerks (135#)

Conditioning

21:00 EMOM (alt)

  • 5 Hang Power Clean + 5 Push Jerk (155#)
  • 40 Double Unders
  • Walking Rest

I belted up for the barbell reps because my back was so tight. Took me 15-16 seconds every round and was never in danger of missing. Missed a dub at 14 in round 6 and at 4 in round 7. Would have been an interesting workout without that full minute of rest each time through.

An Extra 27

Felt good after the workout yesterday and since. Was up really early this morning and made it for a packed 9am class.

Warm-up

3 Rounds

  • 20 Reverse Lunges
  • 10 Pendlay Rows (45#, 2s pause)
  • 10 Squat Jumps
  • 10 Good Mornings (45#)
  • 1:00 Airdyne

Cleans

  • 10 Full Grip Elbow Punches
  • 10 Tall Muscle Cleans (45#)
  • 10 Hang Power Cleans (45#)
  • 5 Power Cleans (95#)

Conditioning

27-21-15-9 – “Eliza-Plus”

  • Power Cleans (135#)
  • Ring Dips

I did power Elizabeth in March and it took 7:24, so I was thinking this could get close to double that time. Singles all the way on the cleans, but I didn’t mess around when I was at the bar; pick it back up. Mostly triples for ring dips with 5-6 doubles sprinkled in during the middle two rounds. Finished in 12:26, so better than expected. I need to work on my kip.

12 Days WOD

Feeling beat from the week and my back is tight from more squats yesterday. Not happy about having to set an alarm to make it for the 9am class, but will be out-of-town for a few days.

Warm-up

  • 2 Rounds
    • 5 Strict Pull-ups
    • 10 Hand Release Push-ups
    • 15 Air Squats
  • 400m Row
  • 3 Rounds
    • 5 Strict Pull-ups
    • 10 Hard Release Push-ups
    • 15 Air Squats

Also did some random thrusters, cleans, snatches, and OHS with 45 and 95 pounds.

Conditioning

12 Days of Christmas (Partner)

  • 1 Thruster (135#)
  • 2 Squat Clean (135#)
  • 3 Overhead Squat (135#)
  • 4 Power Snatch (135#)
  • 5 Clean and Jerk (135#)
  • 6 Deadlifts (135#)
  • 7 Burpees
  • 8 Box Jumps (24″)
  • 9 Toes to Bar
  • 10 Kettlebell Swings (53#)
  • 11 Wall ball (30#, 10′)
  • 12 Bar Muscle-ups

The team can split the reps up however they wanted. The format follows the song, so the team is responsible for 1 thruster, then 2 cleans + 1 thruster, then 3 OHS + 2 cleans + 1 thruster, and so on.

I worked with Casey. Splitting things up in those first few rounds is a little confusing, but we fell into a pattern after round 5 I think. At that point Casey would start the new movement each round so we’d get the opposite movements we did the last round. We alternated the non-barbell work every movement. The exception was the bar muscle-up where he did 3, I did 6, and he did 3, so then I could get over to the wall ball. On the barbell, one person did the deadlifts and C&J, the next did the snatches and OHS, and back to the other who did the cleans and thruster. Worked out well and was just enough rest to be able to keep going when it was your turn to work. Took us 22:22 and today happens to be the 22nd!

Beat the Nasty

Body feels good. The usual 4pm class.

Warm-up

  • 4 Rounds
    • 20s Hollow Hold
    • 10s Rest
    • 20s Superman Hold
    • 10s Rest
  • 2 Rounds
    • 20 Air Squats
    • 15 PVC Passes
    • 10 Hang Power Cleans (45#)

Pretty sure I could warm up my squat in the first 50 reps. 🙂

Conditioning

“Nasty Girls” – 3 Rounds

  • 50 Air Squats
  • 7 Muscle-ups
  • 10 Hang Power Cleans (135#)

Did this once, just under 3 years ago in 10:46. My goal was sub 10, hopefully going 4-3 every round and keeping the cleans unbroken. Round 1 was done around 3:00, 2 around 3:20, and finished at 9:31. Nice PR! I kept a nice steady pace on the air squats, knowing I couldn’t raise my heart rate going into the muscle-ups. So nice to have the MU back and they felt good. I had to double or triple kip my final dip but made every round 4-3.

Accessory

3 Sets

  • 10/10 Kroc Row (50#)

Midline

50 Sit-ups

I really like the Tabata hold warm-up and these sit-ups for quality. Really allows me to get a full reach and stretch on each rep, which I definitely don’t do when I’m doing them for time.

Two K Test

Happy to report that my shoulders aren’t having any problems after the muscle-ups yesterday. Went to the 4pm class.

Warm-up

  • 1:00 Row
  • 15 Air Squats
  • 1:00 Row
  • 15 PVC Passes
  • 1:00 Row
  • 15 Muscle Cleans (45#)

Was right around a 2:00/500m pace for the warm-ups.

Conditioning

2k Row

This is a retest from a month ago, which was a day I missed at the gym. Would have been nice to know where I was at with my conditioning for something like this. Didn’t think I could compete with my 6:43 PR since it was done as part of a rowing program, so during the last month of rowing focus my goal has been to go sub 7. Started with a 1:46/500m pace, but started falling behind pace near 1,000 meters. My 500m splits were 1:44.8 (due to fast first 100m), 1:46.3, 1:47.7, and 1:46.8 for an average of 1:46.4 and a time of 7:05.6. Far from my PR, but good enough for 85th percentile on BTWB and 322 out of 1,168 in the 2019 Concept 2 Indoor Rankings (about 72%) for the heavyweight 30-39 division. I just couldn’t put the power through my legs to keep up a better pace.

Weightlifting

Power Clean

  • 2×45#
  • 2x2x95
  • 2×135
  • 2×165
  • 2×185
  • 2×205
  • 2×215
  • 5x2x225

Legs were tired! I went TnG through 205 I believe. Didn’t use a belt. Second rep of each of my final 2 sets were almost misses.

Quad Bounce

My quads are really sore today and I can feel my hamstrings too. Went to the 4pm.

Warm-up

  • 8×60′ Run
  • 2 Rounds
    • 20 Double Unders
    • 15 Air Squats
    • 10 Hand Release Push-ups

Conditioning

Warmed up the hang cleans with 10×45#, 5×95, and 5×115.

5 Rounds

  • 10 Hang Power Cleans (135#)
  • 20 Calorie Row
  • 50 Double Unders
  • Rest while partner does a round

So each person does 5 rounds of their own. Jill went at the same time as me and Michelle went after us. Knocked out the cleans unbroken every round, but that bounce off the sore quads wasn’t any fun. Averaged 1,350-1,400 cal/hr on the rower. Missed a dub in 2 of the rounds and the other 3 were unbroken. I finished at 17:05 and Michelle finished around 18:53. That was a good push.

Accessory

4 Sets

  • 5 Strict Ring Dips
  • 10 Ring Dips
  • 30s Handstand Hold

Damn that was a lot of dips.

Baby Swings

My shoulders and arms are in rough shape today. I couldn’t fall back to sleep last night, so by 6am I was fed up with it and got out of bed. Turned out to be a 2 coffee day and I’m still dragging ass. Went to the 4pm class.

Warm-up

  • Bottom Squat Hold
  • Dead Hang
  • Mini Ring Swings!!!
  • 2 Rounds
    • 1:00 Assault Bike
    • 10 Kip Swings
    • 10 PVC Good Mornings
    • 10 PVC Passes

First time I’ve been able to swing on the rings in months!! Could still feel my right shoulder when I got really deep in the swing so I only did a few. Making progress finally. Looking forward to being able to do ring muscle-ups again.

Weightlifting

  • 5×45#
  • 5×95
  • 3×135
  • 3×165
  • 3×185
  • 3×205
  • 3×225
  • 3×235

I did TnG through 185 and put the belt on for 225 or 235. The bar was feeling really heavy and it didn’t dawn on my until after class that I was feeling so terrible from a lack of sleep last night. The reps with 235 were harder than I can remember in many years and then I went for 245 and “Clarked” the first rep. Wow! For comparison, in June I was able to hit 245 for a triple, shortly after I started lifting again.

Conditioning

15:00 EMOM (alt)

  1. 12 cals Assault Bike
  2. 10 Power Cleans (115#, unbroken)
  3. 4 Pull-ups + 3 C2B Pull-ups + 2 Bar Muscle-ups

As soon as I saw this workout I knew I’d scale back from 135# and definitely glad I did with how I am feeling. The gymnastics minute was 5+4+3, but I wasn’t confident I could hold on to that, so I cut back. Possibly could have made it, but this was plenty hard enough. I dropped off the rig between every movement. That bike really blows up your legs. I need to use it more often because it’s a lot different from my Airdyne.

Hopefully I can get a good night of sleep and hit the gym tomorrow because I have a busy Saturday and probably won’t have time for a workout.

Ten Triples

Not feeling anything from yesterday’s workout. Mowed up the leaves in the yard around noon today. Went to the 4pm class.

Warm-up

  • 1:00 Row
  • 30s/30s Lizard Stretch
  • 1:00 Row
  • 45s Wrist Stretch
  • 1:00 Row
  • 10 Goblet Squats (44#)

Strength

Front Squat

  • 6×95#
  • 6×135
  • 10x3x165

Programmed to be at 70% so this was probably a little low considering my estimated may back squat right now would be around 300 and this would only be 70% of 235. Good enough. Supposed to be 1:00 rest between sets but I was trying to go closer to EMOM.

Conditioning

3 Rounds

  • 15 Hang Power Cleans (135#)
  • 15 Burpees

Wasn’t even going to attempt going unbroken. My goal was 9-6 each round, which I was able to do. The second and third round were a fight to hold on. I kept getting lower in the hang in order to use my legs more and not my back. Started dropping under the bar more too and slowed down the cycle rate. Burpees felt pretty good. Finished in 4:45.

Hang On After Hangs

Thought about golfing today with the threat of rain tomorrow, but I really had a bunch of work to get done. If it does rain tomorrow I think I’ll hit the gym and try to golf on Friday. Went to the 4pm class today.

Warm-up

  • Dead Hang
  • Bottom Squat Hold
  • 200m Run
  • 15 Hand Release Push-ups
  • 200m Run
  • 15 Pass Throughs
  • 200m Run
  • 30s Handstand Hold

Strength

Shoulder Press

  • 5×45#
  • 5×75
  • 5x5x105

Each rep was with a pause in the bottom so no bounce. Kept it light due to that and with all the push presses coming up.

Conditioning

10-9-8-7-6-5-4-3-2-1

  • Push Press (95#)
  • Burpee
  • Hang Power Clean (95#)

Scaled back from the prescribed 115 pounds because I knew I wouldn’t be able to go unbroken with that weight. I wanted to keep the intensity high. Even with the scale back, Michelle still whooped my ass with 75# and I never put the bar down between the cleans and the push presses or broke anything up. I did slow down on my burpees and tried to catch my breath there. Finished in 8:53. Would have been a good workout for bar-facing burpees.

Mobility

2 Sets

  • 1:00/1:00 Banded Samson Stretch

Active Life – Bulletproof Shoulders 13

  • 3 Sets (each arm)
    • 8 Single Arm High Pull (35#)
    • 45s Rest
  • 75s Wall Facing Handstand Hold

Meant to get this in yesterday but got talking and forgot. That HS hold was shaky after all of the shoulder work. Glad it was only a single hold.