AM
A) Hang Power Clean - Heavy Single
B) 4 Handstand Push up (4" Deficit)
12 Hang Power Clean (185/ 125)
8 HSPU
8 HPC
12 HSPU
4 HPC
150 Double Unders
12 HSPU
4 HPC
8 HSPU
8 HPC
4 HSPU
12 HPC
PM
Snatch Pull + Snatch - Heavy Single
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Showing posts with label hang power clean. Show all posts
Showing posts with label hang power clean. Show all posts
July 30, 2012
July 6, 2012
WOD Friday 7/6/12
AM
A) Pause Front Squats - Heavy Triple (2 second pause at the bottom)
B) Hang Power Clean - Heavy Single
C) 3 rounds of:
10 Back Squat (225#/ 155#)
10 Muscle ups
10 Hang Power Cleans (225#/ 155#)
PM
Every Minute, On The Minute for 9 minutes:
First 3 minutes: Snatch from High Hang
Next 3 minutes: Snatch from Mid Hang
Last 3 minutes: Full Snatch
* These should be near maximal efforts
WOD C DEMO w David Charbonneau, Joseph Arias, and Ron Yellin
Perfect Roundhouse Kick DEMO w Ron Yellin
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A) Pause Front Squats - Heavy Triple (2 second pause at the bottom)
B) Hang Power Clean - Heavy Single
C) 3 rounds of:
10 Back Squat (225#/ 155#)
10 Muscle ups
10 Hang Power Cleans (225#/ 155#)
PM
Every Minute, On The Minute for 9 minutes:
First 3 minutes: Snatch from High Hang
Next 3 minutes: Snatch from Mid Hang
Last 3 minutes: Full Snatch
* These should be near maximal efforts
WOD C DEMO w David Charbonneau, Joseph Arias, and Ron Yellin
Perfect Roundhouse Kick DEMO w Ron Yellin
Post Scores to Comments
June 27, 2012
WOD Wednesday 6/27/12
AM
A) Back Squat - Heavy 5
B) 3 rounds of:
5 Parallette Handstand Pushups (As deep as you can possibly go)
10 Toes to Bar
20 Pistols (Alternating legs)
C) 4 rounds of:
Row 45 Seconds
Rest 45 Seconds
PM
Every 30 seconds for 10 minutes:
1 Power Clean + 1 Hang Clean + 1 Push Jerk (225#/ 150#)
* You may lower the weight, if necessary, but you cannot build back up. The challenge is to maintain this weight for ALL 20 sets.
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A) Back Squat - Heavy 5
B) 3 rounds of:
5 Parallette Handstand Pushups (As deep as you can possibly go)
10 Toes to Bar
20 Pistols (Alternating legs)
C) 4 rounds of:
Row 45 Seconds
Rest 45 Seconds
PM
Every 30 seconds for 10 minutes:
1 Power Clean + 1 Hang Clean + 1 Push Jerk (225#/ 150#)
* You may lower the weight, if necessary, but you cannot build back up. The challenge is to maintain this weight for ALL 20 sets.
Post Scores to Comments
May 6, 2012
WOD Sunday 5/6/12
From here on out, the WOD post will be exactly what myself and our competition team has done for that day. That means that Rest Days will be posted as well. I will make my best attempt at video taping most of our WODs. Thank you for your continuing support of this site.
A) 225# "DT"
5 Rounds of:
12 Deadlifts (225#/ 155#)
9 Hang Power Cleans (225#/ 155#)
6 Jerks (225#/ 155#)
*The originally weight for this workout is 155#/105#, so that would be a scalable option
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
WOD DEMO w David Charbonneau and Ron Yellin
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A) 225# "DT"
5 Rounds of:
12 Deadlifts (225#/ 155#)
9 Hang Power Cleans (225#/ 155#)
6 Jerks (225#/ 155#)
*The originally weight for this workout is 155#/105#, so that would be a scalable option
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
WOD DEMO w David Charbonneau and Ron Yellin
Post Times to Comments
April 29, 2012
WOD Monday 4/30/12
Strength:
Every Minute, On The Minute, for 15 minutes perform:
1 Hang Power Clean + 1 Hang Squat Clean
*These two movements are done one after another without the bar making contact with the floor.
*You can choose to attack this in two different ways. You could find a challenging weight and try to maintain that weight for all 15 sets, or you could add weight every set and find a max.
Conditioning:
Row 1000 meters
Rest 60 seconds
Row 1000 meters
Hang Power Clean
Hang Squat Clean
Post Weights and Times to Comments
Every Minute, On The Minute, for 15 minutes perform:
1 Hang Power Clean + 1 Hang Squat Clean
*These two movements are done one after another without the bar making contact with the floor.
*You can choose to attack this in two different ways. You could find a challenging weight and try to maintain that weight for all 15 sets, or you could add weight every set and find a max.
Conditioning:
Row 1000 meters
Rest 60 seconds
Row 1000 meters
Hang Power Clean
Hang Squat Clean
Post Weights and Times to Comments
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