[2.2.2] metcon day
3 rounds:
20 wall ball
7 115# push press/jerk
20 box jumps
7 115# hang power clean
› 10.29
Latest Updates: hang power clean RSS
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Adam
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Adam
[1.3] “Little DT”
115# : 12 deadlifts, 9 hang power cleans, 6 push jerks
› 12:08 -
Adam
[1.3] “Vanessa”: 15 deadlift, 12 hang power clean, 9 front squat, 6 overhead however (push press, mainly) for 5 rounds
95#: 1:30, 1:20, 1:24, 1:25, 1:35
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Adam
MEBB: Hang Power Clean, 3-3-3-1-1-1
115, 125, 135… 140, 145,150(damn!)CFFB: 7 rounds: max time HSPU + 10 supine rows
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Adam
CF Football:
Squat, 5×3
[95, 135] 165#Press, 5×3
[95] 5@115, 4@125, 4@1206 rounds:
3 Hang Power Cleans, 95#
3 Twenty Yard Short Shuttle Runs (see the explanation, or the video)› 8:06
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Adam
MEBB Monday: Hang Power Clean, 3-3-3-1-1-1
[95, 115]* 3×135, 2×140, 3×135, 1×140, -x145
* too much, too fast in warmups10-9-8-7-6-5-4-3-2-1 dips, pullups, 50# db front squat
› 13:20 -
Adam
MEBB Jerk: 3-3-3-1-1-1
150, 160, 165… 170, 175 (PR), —3 rounds, 5min/1min rest:
3 115# Hang Power Clean
6 pushups
9 squats› 5+cleans, 5, 5+cleans
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Adam
AMRAP in 20min: 95# : 5 thrusters, 7 hang power cleans, 10 SDHP
› 7 rounds + thrusters & hang power cleans -
Adam
MEBB: Hang Power Clean 5×1
3×95 warmup, then 115, 125, 135, 145. Tried 150, but couldn’t get under it. (‘Spose it’s a lack of explosiveness in my jump & pull.)100′ walking lunge
15 pullups
15 situps
… 12, 9, 6 › 9:03My pullups went pretty well today – I just gripped the hell out of the bar, and didn’t slide around so much. Made everything go much better.
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Adam
MEBB: Hang Power Clean, 5×3
115, 125, 135, 140, 145 (PR?)½ Tabata Something Else [4 each, instead of 8]
pullups: ~8
pushups: ~12
situps: 10-12
squats: 15/16
