Cleans!
It’s been a while since we’ve engaged an olympic lift in a “touch and go” format. Â There is (as usual) a reason for this – we’ve been working on making sure our set up is pristine. Â Now that we’ve built some confidence there, we’re going to see if we can set up quickly from the top. Â What’s that you say? You’re not confident in your set up? Â (Or maybe you said, “what’s a clean?”) Â That’s ok. Â If you’re new to cleans, maybe they won’t be touch and go today. Â You have to crawl before you walk and walk before you run. Â Trust your coach and today will be productive.
Here’s a great video of a power clean! Â (Again, note that we will be doing two reps strung together without letting go of the bar – if appropriate).
STR:
Power Cleans
2-2-2-2-2-2 touch and go
WOD:
8 rounds
45 seconds of:
25′ forward bear crawl
25′ backward bear crawl
ME power cleans (70-80% of today’s max)
45 seconds rest
It’s unfortunate I can’t do this wod ð LOVE PC! Enjoy it everyone!
PC: 160#. Given that my 1RM was 150#, I was pretty satisfied with this. When do we get to retest 1RM now?
WOD: 52 reps @ 125# (78%). Fun wod! It was heavy and I was only getting 5 reps per round for the first two, but once I figured it all out I slowly moved up to 6, then 7 and then to 9 for my last set.
PC: 175# for 2 and did 180# for 1. Today was about fine tuning my PC number. I knew well where my sq. clean was (185) so I was pretty excited about my PC number. Now I want to retest sq. clean and see what is up.
WOD: 47 reps @ 135# I enjoyed this WOD first round I did 7, but that slowed me down the next round to 5. I eventually settled on 6 and did that pretty consistently for the rest of the WOD.
PC: 115# PR
WOD: 47 (85#)
25# PR everything felt good, clicked in. I really like this WOD, power cleans and I could be buddies soon.
Day off so fun to hang out with the 730 crew.
twinsiez!!!!
wooooooot! oh and sleep challenge is something I totally need.
PC: 85#
WOD: 26 @ 65#
Dang, that’s a big PR, Donne! Maybe you should come to 7:30 more often :D. And congrats to all of the folks banging out PRs – there were some beeeeeyoutiful power cleans in that 7:30 party!
Happy weekend, all! I’m gonna miss you while traveling for work next week.
Lydia, you guys def are a great group to PR with ð
PC: 175# PR
WOD: 34 @ 135# (77%)
Power cleans felt pretty good, but I really don’t have the hang of doing them at speed… I’ve got to slow down, reset, and go. Last round was gnarly… failed and no-repped myself on a few.
nick making me leave a sweat trail within 5 minutes of quote-unquote warm-up…
PC: 115# PR (thanks for the clean pull advice… totally helps)
WOD: 45 @ 90# (78%)
tried to keep at at 5 cleans per round pace. i admit the last round took me for a loop but i’m glad i could manage the multiple of 5. only 1 failed rep. really love these mini AMRAPs with rest.
TnG power cleans: 215# PR
WOD: 48 @ 165# (77%)
I had that “oh shit this sucks”moment around round 5.
PC touch and go: 205#, wasn’t able to control the bar back down for a second rep at 210#.
WOD: 55 @145# (70%)
Went on the lighter side for this and glad I did. Form felt good and was able 6-7 reps for most rounds and then finished with 12.