Just Hanging
Last Friday, the city of Somerville was nice enough to block off all of Prospect Street to give us a great venue for the “My Buddy” workout. How often do you get to play with your buddies out in the middle of the street? It was so cool.
Today we’re working on pure hip explosiveness. The Hang Power Clean is a great exercise for maximizing the amount of force coming out of your hips without getting too lost in the technique needed to pull the bar from the ground on each rep.
We’re going to be spending most of our time working the Hang Power Clean during the strength portion, emphasizing your technique – big hips, loose arms, fast elbows – and aiming for heavy doubles.
Once we’ve established the top end of your strength, we’ll be scaling that number down for the WOD today, where we take all that explosive power and start working on how to cycle it quickly, with both your Hang Power Cleans and some box jumps. (For these box jumps, keep the focus on jumping with your hips to make the height happen – not just pulling your feet up to the top of the box.)
This is a grip burner, and the weight is intentionally light to make sure you can just keep moving all the way through it. So stay with it, find your rhythm, and push the pace.
Strength:
Hang Power Clean 2-2-2-2-2-2
WOD:
4 Rounds For Time
10 Hang Power Cleans (@ 50% of your max double from above)
15 Box Jumps
250# clean. Up 5# since last time, felt like I had more in the tank too. Most I’ve cleaned raw, without straps.
5:57 with 125#. Nice fast work out to start off July.
Great job 5:30! Way to work.
HPC: 55#
WOD: 5:58 (35#)
Glad I tried to hang clean with training bar instead of subbing, had no pain 🙂 Forearm is tight after workout, so plan to keep it light for awhile.
To 6:30 sorry/thanks for putting up with Diddy’s antics, at least it was funny to see me chasing after the escaping dog. You guys rock always!
Any time I get to spend with awesome animals I appreciate. I loved wodding with Diddy. I hope he comes around again. There is no need for a sorry – on the contrary – THANK YOU for bringing the little peanut 🙂
HPC: 95# PR! Now it matches my Power Clean. I should try to get to 3 digits soon. I love cleaning I just have never been able to go very heavy unless it’s a squat clean where I can get about 15# more into the front rack. Getting better at this movement is of great interest to me. Maybe I’ll set some July goals around it.
WOD: 4:50 @ 45#
HPC: 205# PR
These felt supercalifragilisticexpialidocious today.
WOD: 4:59 with 105#
Awesome work today!
First class in 3 weeks due to the lower back. Sure does feel good to be back.
Light light weight for this guy today: 135#; 5:35 w 75#.
Bring another shirt to class. you’re going to soak right through the one you wear.
I miss you guys! Hope everyone’s doing well! Looks like things have been pretty exciting around the CFSV neighborhood!
Yesterday I did hang power cleans too! I did an upper body WOD at Crossfit Billings, and I thought I’d go ahead and post. 🙂
3 rounds: 3 strict pull ups, 6 hang power cleans @ 75, 9 hspus (1abmat)- 6:09
Keep in touch! I’m blogging at oliviasbigride.wordpress.com if anyone’s interested!
ROCK ON OLIVIA!
HPC: stuck at 85, need to work on letting go of the bar
WOD: 6:41