Tuesday 6.22.10

The Power Clean

SWOD: Power Clean, 1 RM

Metcon: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of:
- Power Clean, 75% of 1 RM
- Box Jumps (24"/ 20")

Work your form and then up to a 1 RM on the Power Clean. On the cleans and box jumps, remember to fully stand up and open your hips at the top of each movement. That is the quickest way to overcome muted hip functions.

Post weights and times to comments.

19 comments:

  1. SWOD: Power Clean 1 rm 65 lbs for form

    WOD: Power Clean 10, 9--65 lbs, 8-1--55 lbs
    20 in box jumps
    14:34

    ReplyDelete
  2. SWOD:
    Deadlift 460x5 5RM PR!

    Metcon:
    10-9-8-7-6-5-4-3-2-1 of:
    - Power Cleans @ 185
    - Pull Ups

    Time: 12:31. I started with chest to bar pull ups but quickly had to go to standard pull up in order to not rip my hand. Ended up ripping it anyway. #@$!

    ReplyDelete
  3. SWOD: Deadlift 275x5

    Metcon: 24:13
    10-9-8-7-6-5-4-3-2-1
    powercleans @ 160 (75% of body weight)
    pull ups

    ReplyDelete
  4. SWOD:Deadlifts 225x5

    METCON: 10-9-8-7-6-
    Powercleans@135 (75% body weight and pull-ups

    Could not finish sets 5 to 1 because it was time to go to work. Took me 19:08 to do sets 10 thru 6. Great workout

    ReplyDelete
  5. SWOD: 455 x5 Sumo Deadlift (PR)
    Metcon: 10!
    power cleans (75% bwt) @ 180
    Pull ups (Chest to bar)
    Time: 13:32- also ripped hand

    ReplyDelete
  6. SWOD: 55 skill work (damn back)
    Metcon: 11:56 @45lbs

    ReplyDelete
  7. SWOD: 165 power clean
    Metcon: 11:15 @ 125lbs 24in box

    ReplyDelete
  8. SWOD:85 Power clean
    Metcon: 9:38 @ 65#, 20" box

    ReplyDelete
  9. SWOD: 85lbs power clean 2x
    went for 90 but just couldn't stick it!!! next time.
    No metcon today yet..gonna row later..4000meters for time.

    ReplyDelete
  10. SWOD: 65 lbs 1RM power clean
    Metcon: 14:18 at 55 lbs

    ReplyDelete
  11. SWOD: 1rep max bench press 95lbs
    Metcon: 10 9 8 7 6 5 4 3 2 1
    75lb bench press
    step ups-high box

    ReplyDelete
  12. Wasn't able to do the SWOD today. Did CFVVN WOD

    MetCon:

    9:49 @ 95lbs and 24" box jumps (are you proud of me, Bill?!)

    Still missing you guys! xoxo

    ReplyDelete
  13. SWOD: 1 rep max 185
    Metcon: 9:45 @ 95 lbs and 24'' box jumps

    ReplyDelete
  14. swod:115 (135 poor form)
    Metcon: 8:36 @75

    ReplyDelete
  15. Swod: 65 lbs :(
    Metcon: 11:05 55lbs for form/20" box

    ReplyDelete
  16. SWOD: 125 lbs. x 1
    Metcon: 95 lbs/24" box with a time of 14:25
    Nice 6pm group tonight. Love the heat. Heat is my friend.

    ReplyDelete
  17. SWOD: 85 lbs...wanted to go higher but Kyle said I needed to work on my form
    Metcon: 7:45 @ 65 lbs, 20" box jumps :)

    ReplyDelete
  18. SWOD Technique
    Metcon 15:20

    ReplyDelete
  19. SWOD- 95lbs

    Metcon: 10:37 at 65 lbs with jumping pullups

    ReplyDelete