Power Clean – Page 12 – Fitness Managed

Power Clean, Press and Pullups

By cbroccoli | 19/10/2021 - 13:00 |19/10/2021 Couplet, Medium (< 15 min), Medium Weights, Task Based, W

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Every 1 minute for 8 minutes

2 x Pause Power Clean (pause at knee, focus on bar path and back angle) @ 50% 1RM Power Clean

Then every 3 minutes for 15 minutes work up to a heavy complex of

1 x Hang Power Clean
1 x Power Clean
1 x Power Clean and Jerk

Then for time

30 x Clean and Press @ 115lbs.

Results: Used 80lbs for part 1. Part 2 115-125-130-135-140lbs/64kg. Metcon 8:38.

Deadlifts then Kettlebell Swings, Power Cleans and Burpee Pullups

By cbroccoli | 15/10/2021 - 01:03 |15/10/2021 Medium (< 15 min), Medium Weights, Task Based, Triplet, W-G-M

5 rounds of

6 x Deficit Deadlifts @ 70-75% of 1RM

Then inspired by Street Parking’s Circe Vault WOD…

5 rounds for time (including rest)

12 x Kettlebell Swings @ 32kg
9 x Power Cleans @ 95lbs
6 x Burpee Pullups
Rest 30 seconds

Results: Used 100kg for the Deadllifts. Metcon 14:04.

Power Cleans, Push Press, Front Squats and Situps

By cbroccoli | 08/10/2021 - 13:51 |10/10/2021 Light Weights, Task Based, Very Long (>20 min), W-G

This was inspired by the Crossfit benchmark WODs Andi and Angie.

For time, complete each movement before moving to the next

100 x Hang Power Clean @ 65lbs
100 x Push Press @ 65lbs
100 x Front Squats @ 65lbs
100 x Abmat Situps

Results: Nice Friday grind… 28:08. Ended up doing a lot of light clean and jerk work this week!

Power Cleans, HSPU, Deadlifts, KBS and Row

By cbroccoli | 23/08/2021 - 01:19 |24/08/2021 Chipper, Heavy Weights, Task Based, Very Long (>20 min), W-G-M

5 rounds for time

3 x Power Cleans @ 85-90% of 3RM
9 x Handstand Pushups
15 x Deadlifts
21 x Kettlebell Swings @ 24kg
15 x Calorie Row

Results: 29:36. Used 155lbs/70kg for the Power Cleans. Last time we did 3 x Power Cleans from the floor was June 16. My 3RM is 160lbs. Went heavy here so it was slow going with a 15-30 second rest between reps.

Power Cleans then Row

By cbroccoli | 27/07/2021 - 01:16 |29/07/2021 Singlet, Tabata

5 rounds work up to a heavy set ofHang Power Cleans

6 x Hang Power Clean
10 x Bar Dips

Then every 3 minutes for 9 minutes

8 x Power Clean @ final weight from above

Then for total distance

6 x Row 30 second work/30second rest

The 30/30 format is a standard program in the Concept 2, so easy to use and capture.

Results: Hang Power Clean 95-115-120-125-130lbs. Used 130lbs for part 2. I also tried to only use a hook grip for both parts. Was surprise at how well it worked. Takes a lot of pressure off of your fingers and forearms. We’ll see what my thumbnails feel and look like tomorrow. Metcon 833m.

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My workout journal documenting an attempt to program my own fitness routine based on my personal goals, basic Crossfit principles and whatever sounds like fun.
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