Saturday, November 20, 2010

Posted by on Nov 19, 2010 in WOD | 10 comments

10am – Information Session and Trial Workout

11am – Regular member WOD

Clean Complex
6 sets of:
3 Position Clean + Push Press
3 Position Clean + Push Jerk
3 Position Clean + Split Jerk

Start at 50% of your 1RM Clean, and work up from there.

The three positions are from the top down; 1 – High Hang, 2 – Above Knee, 3 – The Floor.  After the clean from the floor do a push press.  Then repeat the 3 pos clean and do a push jerk and then another 3 position clean plus a split jerk.  This equals 1 set.  Rest as needed and complete 5 more sets, climbing up in weight every set. 

10 Comments

  1. Sorry to miss this one…..looks awesome. Have fun folks!

  2. Sorry to miss this one…..looks awesome. Have fun folks!

  3. I’m going to miss this one too 🙁 But I’ll be present for an ass kicking on Monday 😛

  4. I’m going to miss this one too 🙁 But I’ll be present for an ass kicking on Monday 😛

  5. Awesome workout, started with 110 lbs for the first set and finished with 175 on the 6th. Did some cleans afterward as I was pretty well warmed up and got a PR of 235 for a power clean (previous was 215). Great work to everyone that was there, good turnouts always make it fun.

  6. Awesome workout, started with 110 lbs for the first set and finished with 175 on the 6th. Did some cleans afterward as I was pretty well warmed up and got a PR of 235 for a power clean (previous was 215). Great work to everyone that was there, good turnouts always make it fun.

  7. Started with 115lbs and finished up at 195lbs

  8. Started with the intro workout with my sister, somewhere between 6.5 and 7.5 (I think I forgot to flip a card)
    rounds of
    AMRAP 7
    7 burpees
    7 wallballs

    Then proceeded to PTP (thank god, only 4 more days of this hell)
    Deadlift 265, 245
    Press 105, 95 (supposed to be 100, 90) Will likely start this coming week back at 95/85 for press and work back to a better 105

    WOD:
    75
    95
    115
    125
    135

    Lots of rest in here, failed at the 135 push jerk a couple of times. By the end of it I found the high hang clean much easier than the clean from the ground.

    I love cleans, but my collarbone does not.

  9. Pair up with Chris on this one.

    Started at 115 and finished at 195.

    Then got a C&J at 225lbs…then went for 240lbs….not so much.
    I’ll get it soon….when I’m a little fresher.

    Ben is a monster! Just sayin’

  10. Pair up with Chris on this one.

    Started at 115 and finished at 195.

    Then got a C&J at 225lbs…then went for 240lbs….not so much.
    I’ll get it soon….when I’m a little fresher.

    Ben is a monster! Just sayin’