AGE AND WEIGHT ARE JUST NUMBERS - MAGIC PILL: Power Clean

Showing posts with label Power Clean. Show all posts

Saturday, August 10, 2013

OPT: Wk 8 Day 3

Saturday 8-10

A. 1 1/4 front squat 5x3; rest 2 min
285-295-300-305-310

B. Hang squat snatch below the knee; 2, 2, 2, 1, 1, 1; rest 3 min
160-170-180-190-200(F-F)-185-195(+5)

10-1

Power clean 135/95#

Goblet squat 2/1.5 pood
7:39

Friday, July 19, 2013

OPT: Wk 6 Day 3

Friday 7-19

A. Squat snatch; build to a max
95x3-125x3-135-155-170-185-200PR

B. Squat clean; build to a max
200x3-220x2-235-255-265-275F-270F

C. Power clean x1/Hang power clean x2/Front squat x3; build to a max of the complex
185-195-205-215-225FSx1

Row sprint 20 seconds @100%

rest 2:40x5
190M-190M-190M-200M-190M

Saturday, June 22, 2013

OPT: Wk 2 Day 3

Thursday 6-20

A. Hang Squat clean; 5 reps on the min for 10 min @55-60% 1rm
155 x 5 x 8 sets - 155 x 4 x 2 sets OTM

B. Snatch balance; 2, 2, 2, 1, 1, 1; rest 2 min
155-175-185-195-205-215

3 sets @100%

10 unbroken thrusters 95/65

Row sprint 20 seconds @100% (250M)

rest 3 min
:56-:54-:55

3 sets @100%

10 TnG power clean 135/95#

Airdyne sprint 20 seconds @100% (10 Burpees AFAP)

rest 3 min
:46-:45-:45

Wednesday, May 8, 2013

Wednesday 5-8

A. Power snatch; build to a max
135-155-175-185-195-200-205
B. Power clean; build to a max
205-225-240-255-270FF-265-270
C. Amrap power cleans in 3 min @85% of B
235x1+FF -(bloody thumb)- 205x15
D. Weighted back extensions @2022, 8-10x3; rest 90 seconds
25-35-45

Friday, April 26, 2013

OPT: Wk 15 Day 3

Friday 4-26

A. Power clean; build to a tough single
225-245-265-280 (F-F)-270 (F-F)
B. 3 min max reps power cleans @85% of A
225 x 11 + 6 misses/high pulls, grip/front rack
+
10-->1 unbroken ladders
Power snatch 95/55#
box jumps 24/20
8:18

pretty sure I repeated the round of 4

Tuesday, April 9, 2013

OPT: Wk 13 Day 1

Monday 4-8

A. Pause above the knee power clean 2, 2, 2, 1, 1, 1; rest 3 min
225-235-245-255-265-275 (PR for HPC &/or PC)
B. Power snatch from high blocks; build to a tough single
180 - power snatch
+
Crossfit open workout 12.2
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75/45 pound Snatch, 30 reps
135/75 pound Snatch, 30 reps
165/100 pound Snatch, 30 reps
210/120 pound Snatch, as many reps as possible
72 reps

Tuesday, April 2, 2013

IWT: Power Clean + Push Press & Prowler

Tuesday 4-2

IWT:
3 Power Clean + Push Press (1+1), 185#
Prowler Sprint D/B, 135#
rest 60sec x 10 sets

Saturday, March 30, 2013

Deload: Day 3

Saturday 3-30

A1. Back Squat, 70-75-80% x 5
365-385-405
A2. Press, 70-75-80% x 5
175-190-205
B1. Power Clean, 70-75-80% x 5
185-205-225
B2. Bench, 70-75-80% x 5
275-295-315
C. AMRAP -1 Sup/Pro Chins
16-13-13-13
+
Prowler, 45# + Tay/DJ
D/B x 10, 45 sec rest

Wednesday, March 13, 2013

OPT: Wk 11 Day 2

Wednesday 3-13

A. Pause above the knee power clean 2, 2, 2, 2, 2; rest 3 min

215-220-225-230-235

B. Power snatch; build to a tough single

135-155-170-185-200

10-8-6-4-2

Power clean 185/115#

Bar facing burpees

4:33 (5:41 on Wk 2 Day 3, 1-11)

Friday, March 1, 2013

OPT: Wk 9 Day 3

Friday 3-1

A. Squat snatch; build to a max in 8 min

135-150-160-170

B. Drop to 80% of A and perform 1 rep on the 20 seconds for 15 reps

135 x 15

C. TnG power clean; build to a 5RM

185-205-215-225

3 rounds for max reps:
1 min power cleans 185/115#
12-9-8
Rest 15 seconds
1 min thrusters 135/95
15-11-9

Rest 15 seconds

1 min airdyne for calories

17-14-13 (Burpees)

Rest 2 min

Friday, January 25, 2013

OPT: Wk 4 Day 3

Friday 1-25:

A. Power clean clusters 1.1.1x5; rest 10 seconds/rest 3 min

205-205-215-215-225

B. Deficit DL (2-3" platform) 5, 5, 5; rest 3 min

425-440-455

12 min amrap:

5 squat clean 165#

5 power clean 155#

10 squat clean 145#

10 power clean 135#

20 squat clean 115#

20 power snatch 105#

30 squat snatch 95#

30 power snatch 75#

55 Reps

Monday, January 14, 2013

OPT: Wk 3 Day 1

Monday 1-14:

A. Deadlift 3, 2, 1; rest 2 min

475-515-545F-525

B. Power clean; 2, 2, 1, 1; rest 2 min

205-225-235-245

C. Hang squat clean from below the knee 3 reps x10 sets; rest 45 seconds bw sets (50-65% 1rm for all sets, high speed - perfect mechanics

135x5-145x5

12 min AMRAP:
20 squat clean 95
20 squat clean 135
20 squat clean 165
20 squat clean 195
AMRAP squat clean 225 in remaining time
45 Reps

OPT: Wk 2 Day 3

Friday 1-11

A. Squat snatch; 2 reps x12 sets @50-70% 1rm; rest 45 seconds bw sets - let high speed and perfect mechanics dictate load

95x3-105x3-115x3-125x3

B. 2 muscle ups on the minute for 14 min

off knees

C. Toes to bar; 50 for time

5:05

10-8-6-4-2
Power clean 185/115
Bar facing burpees
5:41

Monday, January 7, 2013

OPT: Wk 2 Day 1

Monday 1-7

A. Back squat 3, 1, 3, 1; rest 2 min

435-475-455-500

B. Snatch balance; 3, 2, 1, 1, 1; rest 2 min

135-150-160-170-180

1 min max reps power clean and jerk 135
13-13-12
1 min max reps no push up burpee box jumps 24"
15-16-15 (forgot burpee)
1 min max calories airdyne
plate pushes for 1 min
Rest 12 min x3

Friday, January 4, 2013

OPT: Wk 1 Day 3

Friday 1-4

Day Three: being

A. Deadlift 3, 3, 3; rest 2 min
475-500-520
B1. Power clean 3, 2, 1; rest 2 min
225-235-245
B2. Bench press 3, 2, 1; rest 2 min
295-315-350
C1. Push press 6, 6, 6; rest 10 seconds
C2. Push jerk 12, 12, 12; rest 10 seconds
C3. HSPU; 20 for time x3; rest 4 min (HSPU+Chins)
135-155-165
+
5 rounds for time:
5 power snatch @ 80% 1rm (160#)
10 GHD sit ups
8:17

Monday, November 5, 2012

Wk 3: Power Clean & Back Squat Volume

Monday 11-5

Power Clean - 3x3
185-220-230-240-250x2
Back Squat - 10-10-8-8-6
330-340-355-365-380
+
3 Sets:
Pistols, 55 x 10-10-10
SG Pull-ups x 12-12-10
CG BB Rows, 205 x 12-12-12
Goodmornings, 175 x 8-8-8
+
3 Sets:
Ab Wheel x 20
DUers x 50
Ball Slams x 20

Monday, October 22, 2012

Wk 1: Power Clean & Back Squat Volume

Monday 10-22

Power Clean - 3x3
225-235-245
Back Squat Volume - 10-10-8-8-6
315-325-340-350-365
+
3 Sets
A. Goodmornings - 155#, 10-10-10
B1. SG Pull-ups, 10-10-8
B2. CG BB Rows - 245#, 10-8-8
C. 1 Leg DL - 100#, 8-8-8
D. Ab Wheel, 15-15-15
E. Jump Lunges, 20-20-20

Monday, October 1, 2012

Wk 3: Back Squat Volume

Monday 10-1

Power Clean - 3x3
185-215-225-235-245x2
Back Squat - 10-10-8-8-6
315-325-340-350-365
+
Split Squats - 3 sets
50 x 10-10-10
BB Rows - 3 sets
245 x 10-10-10
DB RDL - 3 sets
100 x 10-10-10
+
2 sets:
Ab wheel x 20
SG C2B Chins 12-10

Monday, September 17, 2012

Wk 1: Back Squat Volume Day

Monday 9-17

A. Power Clean - 3x3
185-215-225-235
B. Back Squat Volume - 10-10-8-8-6
225-295-305-320-330-345
+
C1. 1 Leg RDL - 3x8-10
55-60-65x8
C2. BB Rows - 3x10-15
235x12-12-12
C3. Back EXT - 3x15
BW-BW-BW
+
Pull-ups + K2E - 9-7
FLR - Max

Monday, August 27, 2012

Wk 3 Day 1

Monday 8-27

A. Power Clean - 3x3
135-185-215-225-235-245 (F-2-F-1)
B. Back Squat - Power Matrix
265x8-335x5-390x3-435x1x3-350x5
C. 1 Leg RDL
100x10x3
D1. BB Rows - 3x10
SG+Supinated 185-195-205
D2. Ring Push-ups 3x10
As Rx'ed + squeeze at the top

WORLD CLASS FITNESS IN 100 WORDS

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

Practice and train major lifts: Deadlift, clean, squat, presses, Clean and Jerk, and snatch.

Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.

Bike, run, swim, row, etc, hard and fast.

Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.

Routine is the enemy. Keep workouts short and intense.

Regularly learn and play new sports.

GENERAL PHYSICAL SKILLS

If your goal is optimum physical competence then all the general physical skills must be considered:

1. Cardiovascular/respiratory endurance - The ability of body systems to gather, process, and deliver oxygen.

2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.

3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.

4. Flexibility - the ability to maximize the range of motion at a given joint.

5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

6. Speed - The ability to minimize the time cycle of a repeated movement.

7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.

8. Agility - The ability to minimize transition time from one movement pattern to another.

9. Balance - The ability to control the placement of the bodies center of gravity in relation to its support base.

10. Accuracy - The ability to control movement in a given direction or at a given intensity.

WHAT IS CROSSFIT?

CrossFit is described as: constantly varied functional movements executed at high intensity. Let's break down what that means.

Constantly varied means exactly what it says. When you come to do a CrossFit workout it is different than the workout you did yesterday and the one you will do tomorrow. This keeps you guessing and well rounded. You want your body to perform the best it can at all times. Constantly varying workouts can be scaled to your abilities as well. It keeps your body guessing so that your body reacts in a positive way and gets in better shape. It does no good to go to the gym and do the same workout all the time. Your body gets used to that work load and decides to not improve because it is not being pushed.

Functional Movements means real exercise. In CrossFit movements using selectorized machines are not going to happen. In CrossFit the best machine to have is yourself. Movements that your body does naturally, such as squats, push-up, and a combination of other exercises are key for your body to be in the best of shape. These motions are not only good for working out; they are the basics of every day movement.

High Intensity is the hardest part, but it is what makes the workout. Intensity is increasing weight, reps, speed, or time to whatever you can perform and handle. Intensity is what makes your fitness, health, and body better. A moderate intensity does nothing but maintain what you already have. You have to increase to a high level of intensity to see results. If your body is not pushed to a limit you stay the same, and you stay out of shape. Pushing your body is the only way to see results. Intensity is not a heart rate; it is how fast you are moving your weight at your speed.

Real Exercise. Real Results. That is what CrossFit is. Plain and simple.