Tag Archive for Power Clean

2014 – Workout #26

Thursday night with Jason M at SISU

Start with a 400M run outside of course because its 40 and snow is melting. Then we dive into some shoulder smash, Whitney was my partner and she was doing OK, and it was a bit uncomfortable shes getting better at it, learning to center her weight. But Massie sees this as an opportunity to be a good friend.  He gets on there and is crushing me.  Whitney said he was popping up handstands on me… it was destruction and awesome.  And my shoulders felt great all night, first time in awhile.  We then start these little mini groups to go across the gym and do planks and jump overs. Someone jumps gets to the end gets in the plank new end jumps etc etc.  The planks wrecked me…  Then we did it back… ugh.  Then we did some crawl unders and bridges…. I am working hard at these.

Working on power cleans today, I decide to help a couple people and not focus so much on me, which is OK because I was still able to get a few sets in and also help people out with their cleans.  I did do a 3 rep 195, that was pretty good.  Whitney is going to be good at these when she can attach all the movements together.  Chris is well Chris and is good at everything but a few finer points and he will beast things.

Workout of the Day
Clean
Find your 3 rep max.
then
20 Min AMRAP
50 Dubs
10 Power Cleans
15 Ring Dips
20 Sit-ups

Getting after this wod I decided I was going to do the doubles the day I read this workout.  I knew it was the deal and I knew I wouldn’t do FANTASTIC.  So I also loaded up the bar with 185 for my cleans, I may as well get some good work in there on these.

The first round was hard, the ring dips were hard the cleans were hard I guess the situps went fine… But the dam double unders I just couldn’t get em.  I got one 9 in a row a couple 7’s and a few 5’s otherwise it was onesy twosy the whole way.  FRUSTRATING.  I spent OVER half this workout on doubles alone.

Ring dips I did strict and I did them OK.  I guess there may have been one or two questionable ones, but honnestly I felt great about these.  THough they did take a little longer then I wanted.

Cleans were heavy but I managed I made good form and got them going in doubles and sometimes triples.  First round I think I did 5.

Overall I am disappointed with my day.  But I have to get better, the only way I am going to get better is to do these workouts.  It shows me what I need to work on and it shows me that when I dont’ work on them I get punished.  Workouts like this are a punishment for me for NOT doing things like double under work.  So I lick my wounds go home and come back to fight another day.

My Score: 2 +20 dubs.

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2014 – Workout #16

After catching a ride with BP to the gym at 5:30 the plan was to do the workout again at 6:30.  We will have to see how that plays out…

The warmup today was good, we did some rowing.  That 500M mark is right at the point of shitty to me, like right at that point that I want to quit like every time.  We did some back extensions and squats I worked in a few pushups.

We spent some time on mobility of the shoulders for the skill which was handstands.  This mobility piece I need to do every single time i’m in the gym,  It feels like absolute hell, but I am always so tight in the shoulders. Using a band on the rig keeping palm up and sliding that same arm leg behind.

Handstand were pretty fun, I was able to do quite a few good ones. I even ended up having to show the class my handstand… Not great. But I also ended up letting Brian fall because I wasn’t a good spot….  Sorry BP 🙁

Workout of the Day
“The Chief”
Max rounds in 3 minutes of:
3 Power cleans (135 lb)
6 Push-ups
9 Squats

Rest 1 minute then repeat, for a total of 5 cycles.

Workout of the Day #2
“The Chief”
Max rounds in 3 minutes of:
3 Power cleans (135 lb)
6 Push-ups
9 Squats

Rest 1 minute then repeat, for a total of 5 cycles.

As it turns out I did do this workout twice. As it turns out it was just as hard the second time. As it turns out I did not do as well as I did a year ago.  I kinda knew that was going to happen because I haven’t been able to squat.  They killed me.

The first rounds went great, felt great and I just did well. Rounds 3 and 4 were murder on me.  I was heading to the door during the 1 minute rest to get some air. Cold air. It was just straight up hard.

Good things.  The power clean and the pushups went well.  I did a lot of cleans Sunday, which is great because it made these feel better.  I also taped my thumbs this time 🙂

The bad.  I took too much rest during squats.  I was pretty quick to grab the bar each time but those squats were killing me.  I also did a lot of rounds of pushups that I did more then 6 because I was so dam lost in my head…

I wanted to count up my total reps I did tonight, not including the warmups at all.

Power Cleans – 128
Pushups – 241
Squats – 333

Thats crazy!  Who would have thought when I woke up this morning I would have done all of that.  If I said for someone to do all of that in 40 minutes they would say no way! I have a great sense of accomplishment tonight.  I also have a great sense of tired…

My Score Round 1 19rds+23reps =365 Avg 73

My Score Round 2 17rds+31reps = 337 Avg 67.4

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2014 – Workout #15

Today I decided I wanted to work on power cleans.  Jake was supposed to be there today but that didn’t work out as he was sick.  So I started in with some bar to get a feeling.  I did a few hanging cleans, then tried a couple squat cleans those didn’t feel great.  But the power cleans did.

I started doing a lot of reps, doing 135 15-20 times.  Each time felt better then the previous one.  Moving to 155 doing sets of 12.  Moving to 165, set of 8 or so.  185 sets of 5, did a few of these.  205 doing sets of 3,  215 sets of three… All of them are feeling great.

Then I had to judge a couple folks for the open, 24 minutes later I go back to my attempts at 235, and I’m missing it. try my high shrugs and getting a feel for it… not working.  I get pissed… enough to kick the weights.  I was really feeling good but that delay hurt me.  And mentally I was not pleased.

 

2013 – Workout #117

Sunday afternoon with Jake at SISU

Spent some quality time with Jake at open gym on Sunday.   We decided to do a workout we missed from a few days ago.

5 rounds for time
5 Power cleans (185)
10 Pull-Ups
15 Box Jumps (24)

My time 13:37 (So leet)

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2013 – Workout #84

Sunday afternoon at SISU with Pat open Gym.

I spent some time getting warmed up with some powercleans and some chit chat with the guys.  Now we’ve been talking about it for days and its here… Holleyman… Lets do it!

Workout of the Day
“Holleyman”
30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep

I want to do well on this guy, there are a few people doing it, a lot of them scaling it and all of us in the personal awesomeness that is holleyman.  This is just a hard workout.  That clean combo’d with the handstand pushups.  In the end its 150 wall balls 90 hand stand pushups and 30 power cleans @ 225.  Just a lot.

I did a lot better than two weeks ago, thats what this thing is about getting better.  I want to sub 30 this some day… Possible?  I dont’ know.

My Time 39:55

2013 – Workout #75

Sunday afternoon at SISU with Pat

The intention after this weeks workout was to take it easy on Sunday and start to play around doing some muscle up work.  I am stupid sore from the waist down because of the wall balls.  My forearms and grip is cashed from all the clean and jerks.

BP is supposed to be at the gym and he isn’t … until late very late gets there full on energy and wants to workout. Hes going on and on about it, and yeah hes a little hung over / drunk still…

So I am kind of doing my thing when they start talking about doing another workout… They say something about Holleyman, I have no idea what it is and when I do find out what it is I say to everyone, “you are outside your mind”  So lets do a workout after all..  You’re about to see why I said that….

Workout of the Day
“Holleyman”
30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep

Yes thats 30 rounds and yes that is 225lb power clean.  The ones I was clean and jerking yesterday and stopped at five reps.  The ones Brent didn’t get any one, BP had quit on and the ones that are heavy as hell.

What the heck 30 rounds lets do it!  Couple warmups and a lot of fails at it and we start the clock.  Brent gets his first ever 225lb clean, and he gets all 30.  BP is putting everythign he has in it and counting 4 attempts as a rep and then strings together probably 15 in a row… Pat is crushing it going at it like a machine.

Now me on the other hand Well I am doing my best.  I am losing my mind over these cleans but as the rounds kept going I kept sweating and pushing and sweating and pushing… It was insane.  I am getting better at the cleans I am feeling good about them and each is as heavy maybe a bit more than the last.  Pat finishes first, I finish behind him, BP, then Brent (who did 3 workouts in a row btw) This workout is just straight up a 10 in the hell scale of workouts.

My time: 43:27 – Yup.

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2013 – Workout #59

Wednesday night with Pat at SISU

The warmup of course included bear crawls.  We did some lunges and pass throughs. That was kinda fun.  And then actually did do somethign fun, headstand work.  This was cool!!!

Then we spent about 10 minutes getting a 2 rep max power clean.  I really wasn’t too focused and to be honest there was a lot of distraction in the gym tonight.  I was able to successfully do 210, I think I could do better.

Workout of the Day
Clean
Find your 2 rep max.
Find 2 rep max
then
15 minute AMRAP
10 Power Clean
10 Front Squat
10 Lateral Burpees

This workout looks like something I could do decent at.  I shouldn’t have too much trouble with the weight and on paper I’m feeling 5 rounds.

Getting into this workout I do set one completely unbroken, and then starting round two I get through the power cleans, and then the front squats hit me like a wall.  Burpees hit me like a slap in the face and I’m struggling.

The next 10 minutes or so I spend trying to survive this workout, its hard.  I’m tired and Spent after just three rounds.  My head is spinning my mind cannot dial in this workout for some reason.  I feel Like I had a good one, but really I feel I could do better.  As for the initial thoughts of the weight being OK.  Well the front squats were hard.

My Score: 105 (4+5B)

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2013 – Workout #45

Monday Night with Jason at SISU

A good warmup of double unders push-ups, sit-ups, squats, pull-ups, knee jumps.  I actually made it through all the sets of everything and was focused and ready to go.  I need to have this level of attention more often.

For Skills we worked on a 3 rep max power clean.  I worked my way up to 205 and was successful on that.  I think I could go higher yet.  I also think If I could get a coupel key points in this lift I could be REALLY strong at it.  Getting my hips in and that front rack from the high elbows! Man I could be good at this.

Time for a workout.

Workout of the Day
Clean
Find your 3 rep max.
3-3-3-3-3
then
“The Chief”
Max rounds in 3 minutes of:
3 Power cleans (135 lb)
6 Push-ups
9 Squats

Rest 1 minute then repeat, for a total of 5 cycles.

This doesn’t look too bad on paper, too bad all workouts aren’t done on paper.  Too bad you can’t sweat and bend your mind in ways that you never even thought possible on paper.  If we could we’d all be much better off.

The first couple rounds of this were OK.  Then Round 3 hit and I was insanely tired.  I was lagging around, I was seeing stars.  I couldn’t catch my breath, I juts couldn’t figure this thing out.  Why am I so tired?!?  But working next to Alex and Marc helped.  Seeing Seans score of 444 was motivation.

Jason said the pushups are going to be the hardest part, not for me.  I was able to bust through them like they were nothing, every set every time.  I mean they did get harder don’t get me wrong but it was only six.  The squats got me.  They were bad.

Round four was insane for some reason.  I was so tired I was just laying in like a child’s pose.  I was so tired I dont’ even know what I told myself to pick up the bar again.

All in all this workout was VERY hard, I gave it everything I had and I think my results showed that effort.  As usual I ran outside quick in case I puked.  Some dry heaving and some coughing up of some crap and I was good to go back in.  I gave this workout everything I had in me, like everything.

My Score: 407

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2012 – Workout #128

Monday Night with Jason at SISU

The warmup is kind of hard to explain, and I am having some trouble remembering it but we did some sort of partner type warmup, with one person doing squats while others did some mobility type rounds.  I worked with Colin.

For skills we just did some work on lifting form and going through the transitions between the sets and doing them correctly.  Loaded up the bars and got ready for the workout.

The workout.

Men  –  Women
115      80
95       65

Power Clean 7 – 7 – 7 – 3 – 5
Front Squat 7 – 7 – 5 – 3 – 5
Push Press 7 – 7 – 5 – 3 – 5
Back Squat 7 – 7 – 7 – 3 – 5
Push Press 7 – 7 – 5 – 3 – 5

If you use under the prescribed weights then you work the entire 17 minute cap.

Lets do this.

This workout really is made for me, I should do well at it and I am hoping to pull off say a sub 10 minute workout on this.  I know thats a lofty goal, but I’ve been pushing myself for better times and better workouts.  I am thinking the front squats are going to be my time killer.

Rounds 1 and 2 all unbroken, you can see my round two time was a bit slower, I wish it weren’t but it was.  Turns out my front squats were doing pretty good, it was the all the push presses that are adding up and really killing me.

I am working on my transitions and really focusing on doing all the work I can without stopping.  But that maybe isn’t the best, for rest I need to insert it strategically and save energy during those changes.  An example (Jason gave it too) was power clean into front squat)  What he meant was dropping the weight after the 7th power clean in round 1 would just yield you having to do another one to get it in the front squat position.  The transition from back squat to push press doesn’t cound at a rep in the push press.  Drop it from the back pick it up and do push presses.  I remember all of this while doing it and am saving time.

I do some pretty good rounds, and I do some really good work that I am pretty proud of.  First time in awhile I literally thought I may puke.  I was too tired to just flop down even for fear I would just bonk my head.

Love the feeling of laying on my back and the sweat pooling in my eye sockets and I put my arms towards the ceiling, gasping to get air into my lungs.  Shaking my legs because they dont’ want to sit still…. Does it get any better than this?

My time 10:55 @ 115

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2012 – Workout #100

Another night at SISU with a few coaches tonight, Pat, Josh and Jason B.  How lucky am I!  Plus a small class = a lot of coaching = a lot of crap I am doing wrong….

With it just starting to get cold at around freezing with a ton of wind I wasn’t disappointed when there was no outside running.

The warmup was a bit disorganized and pretty casual, it was friday and there were only two of us doing the workout.  I guess the Junk Yard dogs and the over unders weren’t too disorganized  but were actually really hard to do with just two people… I was sweating pretty good after just those.

For skills work it was power cleaning.  I spent some quality time with three different coaches all giving me great advice that I have a hard time implementing.  I am sure it drives them insane, it does me too guys.  One coach is brand new Josh, one is new at our gym, Jason B, and then of course there is Pat.  They all were giving me great advice I just have a hard time doing it all correct at the same time.  Getting one thing right I screw something else up, just need to practice.

The workout:
3 Rounds for Time
10 Power Clean 135 / 95
20 Box Jumps 24 / 20
30 Sit-Ups

Dam situps… ugh.  And it seems with the amount of boxjumps we have been doing I feel like I could boxjump around the world!

Diving right into the workout I plow through the cleans unbroken, probably not the best form. But I am in my head counting the steps and trying to do them correctly. The Box jumps I break up into 10 and 10 and the situps I try to keep a decent pace throughout, just no breaks.
Second round its right back at the cleans doing great work on them until my wrist kinda gives out and I drop the weight, that discourages me, Andy the other guy working out is now ahead of me, well he got through the situps much faster then I.  Finish up the cleans and I am pretty tired, no where near exhaused though, well lets see how this set of box jumps go..  well they actually go OK I am still doing OK work on them sevens and fives etc and onto the situps.  Again I am slow but consistant, taking only a couple breaks.

Third round cleans, I break into three sets, not sure maybe because I am so tired.  The box jumps are hard and my progress on them is very slow, getting one or two.  Then I am trying to count in my head and count down a break and go go go, break for a five count, its working, I get through them.  With a goal of 12:00, I have about than 1.5 minutes to do these situps, should b easy right?  NOPE, these are hard for me but with that timer over my head I plow through them and just finish under my goal.

My Time 11:45 – Well thats what pat said, I just laid down and wanted to die.

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