Power Cleans

All posts tagged Power Cleans

WOD 2014-02-19

Posted by bronick on February 20, 2014
Posted in: CrossFit, WOD. Tagged: , , , , .

http://www.norcalcrossfit.com/blog/122/norcal-crossfit-feb-19th-2014

WOD: Every 90 second for 10 rounds…

  • 1 Deadlift
  • 2 Hang Power Cleans
  • 3 Power Cleans

Result: 135#  for all rounds

The goal was to do this as a complex and not let go of the bar, but since I have issues with the front rack and per suggestion from coach Miranda, I only held my grip in the front rack for the 1st hang power clean. The rest I let roll onto my fingertips to get a better rack position and then dropped the bar for the next rep. The weight was a good choice, as I was finishing with just quite not enough rest before the next rounds and the so it keep the intensity up.

Also, we had a guest visit from Mr. Khalipa, Jason that is. And as I remembered he liked to do back in the day…

Post-WOD ass-kicker: 5 min AMRAP

  • 6 wallballs
  • 3 burpees

Result: 5 rounds

2011-08-15 WOD: Squat C&J + 30-40-50

Posted by bronick on August 15, 2011
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Back to the gym. I realized that another thing I need to work on again is my Oly stuff. Clean & Jerk = Good to go, Squat Clean & Jerk = Not so good. For this part of the work out, on minute 4 I probably did 6 squat cleans but couldn’t recover my grip to do the jerk as I would end with only 1 or two fingertips on the bar. As for the met-con, I started out pretty good with the Toes to Bar, but quickly tired out and by the time hit the burpees I was just done…

WOD:

Squat Clean and Jerk ladder: The first minute perform 1 squat clean and jerk @ 135#’s, the second minute perform two squat clean and jerks @ 135#’s. Continue this process for as long as possible.

Then For Time:

  • 30 Toes to Bar
  • 40 Power Clean’s @ 135#’s
  • 50 Burpees

Results:

Squat Clean and Jerk ladder – Completed minute 3

Metcon- 16:10

Open WOD 11.5

Posted by bronick on April 23, 2011
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Open WOD 11.5:

Complete as many rounds and reps as possible in 20 minutes of:

  • 5 Power cleans (145lbs / 65kg)
  • 10 Toes to bar
  • 15 Wall balls (20lbs to 10′ target)

Results:

6 rounds + 5 cleans

This was not one of my better workouts. I have not been feeling very motivated this week, been eating crap again, and only been to the gym twice. It was the toes-2-bar which got me. I can not get into a rhythm with them and after a few rounds my forearms/grip just won’t work.For the last few rounds I was doing them in sets of 2 and by the last round I was doing them one at a time  releasing from the bar. Even when I was not releasing the bar, I still had to stop myself between them due the swing. When I tried to do more, I ended up with some spectacular dismounts flinging myself across the room.

The wall-ball shots where not as much of as issue as I thought they might be. I did buy a pair of lifting wrist wraps which I was using for the first time. Not sure if they are what did the trick or not. But whatever it was, my right thumb was not bothering me like it was during the Filthy Fifty wall-balls.

Over-all I only had a few missed reps… some half-ass toe-2-bars on which I gave up-halfway and few of the wall-balls where not on target or missed the wall. One more workout to go… Thrusters and Chest-2-bar Pull-ups…

2011-03-01 WOD – Power Cleans, Row, and Prowler

Posted by bronick on March 1, 2011
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WOD:

1 Rep max power clean

Then, 4 rounds of:

  • 500m row
  • heavy prowler push until you stop

RESULTS:

205#, 225# (f)

Didn’t get a new PR for the clean, but got close. Got the 225# to my shoulders, but didn’t quite get under it enough to catch it completely. Current PR is still 215#.

As for the met-con, all I can say is that I finished it. We really didn’t time it due to the large class size. I can say that for the prowler push 3 of the 4 times were on the red prowler (which does NOT have a wheel) loaded with 11 45# plates… so basically 500#.  So, ya… heavy. It was a different workout, not sure if I liked it or not.

2011-01-18 WOD – Power Cleans, Front Squats, and 10 rounds

Posted by bronick on January 18, 2011
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WOD:
Hang Power Clean practice (get that second pull aka the Jump down!)

Power Clean Heavy!!!!!! Then front squat that weight for 3 reps. Perform this for 10 sets/30 front squats.

Metcon – 10 rounds for time of:

  • 5 Deadlift’s @ 225#’s
  • 10 Sit Up’s

… then immediately after sprint 400 meter’s as fast as possible.

RESULTS:

185# power clean / front squat
10:26 meton (Rx)

I don’t think I got all 10 sets in for the power clean / front squat work, since we ran out of time. But I got enough in I think. I was really having issues with front rack during it and multiple times ended up on holding it weightlifting style (arms crossed). As for the metcon, I did stick with the Rx weight for the deadlift and thought I was doing a good pace… until everyone else was finishing up and I still had two more rounds to go.

2011-01-04 WOD – Front Squats and Maura’s AMRAP

Posted by bronick on January 3, 2011
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WOD:

65 Reps of Front Squats @ 135#’s
These should be fast and intense, break the sets up like we do for speed back squats.

Maura’s One year Anniversary workout at the gym:

As many rounds as possible in 15 minutes of:

  • 10 KB Swings @ 1.5 pood
  • 8 Wall Ball Shots
  • 4 Pull Up’s
  • 2 Power Clean @ 225 or whatever is “heavy” for you.

RESULTS:

53 reps @ 135#
5 round @ 165#

Why is it always speed squats when I start back at the gym… I don’t think these ones where quite as bad the back squats the last time, and unfortunately I ran out of time so only completed 53 of 65 reps.

As for the metcon… ugh. I’m really out of it and really sucked at it. First off I tried to go to heavy on the cleans @ 185# and had to drop to 165# after two failed attempts. Worked fine before the workout, but after the pull ups I just couldn’t get it. And once by back started to bother me I think I let it get to more than it should…. you know how it works, once you start thinking about something, it just becomes more and more apparent. This is one of those mental things I haven’t been able to work past, I give up and give into excuses to easily :-(

That being said…. I was still pretty well spent after the workout.

I really need to find some motivation again…

WOD: Front Squats and Thrusters + Oly

Posted by bronick on October 4, 2010
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WOD:
Front Squat’s:  1-1-1-1-1-1-1

Perform 100 thruster’s @ 95#’s for time
*Every minute on the minute perform 3 Pull Up’s until you have accomplished 100 thruster’s.

RESULTS:

275#

16:44 @ 75# (x74), 64#

The weight for the thruster was not the problem,  my form was deathgrip style but the weight was pretty light. The problem was that I was too far from the pull-up bars. I was in the other room and it was a huge class, by the time I’d get to the bars and find a spot and then get back to the barbell I only had 10-20s work per minute. I know excuses, excuses… but once everyone else finished and I moved into the other room (dropping to 65# since I couldn’t find a 75# over there) I was crankin the thrusters out and it only took me 2 more rounds.

Oh, and I should have tried the front squat again… I tried 285# but dropped it. 275# is my previous PR.

OLY
Max Power Clean
215# PR … it was really close to being a squat clean, but I don’t think it was. I actually have a harder time with squat cleans since I’m not comfortable catching in the squat position.

WOD – Heavy Cleans + 4 round metcon

Posted by bronick on September 21, 2010
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WOD:
Heavy power cleans 2,2,2,2,2

4 rounds for time of:

  • 25 box jumps
  • 20 kb swings 2pd
  • 10 toes to bar

RESULTS:
135-155-165-185-205(f)-205
16:46 @ 1.5 pood

I cleaned 205# once before, just the other week while doing clean & jerks (failed on the jerk part)… so I’m happy that I was able to get it again, even if I did fail once. As for the metcon… I hate KB swings… ugh. Even though I had already scaled down from 2pood to 1.5pood, I was soooooooo tempted to pickup the 1pood after round 2. But I stuck with it and glad I did even if I was the last one to finish.

WOD – Cleans and Double-Unders

Posted by bronick on August 16, 2010
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WOD:
In 15 minutes:

  • Every minute on the minute perform 2 Power Cleans at 205# (could be squat if necessary).
  • For the rest of the minute perform max double unders.

RESULTS:
135 @ 135#

So I f***ed my right wrist right at the start  (meaning during warm-up sets for the cleans) which really really sucked. For about the last half of the workout, I was completely letting go of the bar at the top and it was just sitting on my shoulders… at least on the right side, my left had was fine.

I unfortunately didn’t get high of score, however, I opted to stick with the double-unders attempts rather than sub push-up/squats since I really want to get them. I was good practice and I did get a few of them strung together, but I am still using the incorrect hop method to do so. Oh and I do have to say, I’ve been pretty good about not getting myself with the new Rogue jump rope I have… but when it does get you, it gets you good and it HELLA hurts. No pain, no gain right? ;-D

WOD – C&J, Cleans, Squats, and Deads

Posted by bronick on June 7, 2010
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WOD:
10 minute Squat Clean and Jerk 1 every minute for the 10 minutes

For time… perform 3 rounds of:

  • 5 Power Cleans @ 135
  • 10 Back Squat’s @ 135
  • 15 Deadlifts @ 135

Rest 2min, then repeat another 3 rounds.

Results:

115#
18:54 @ 115#

A bit back intensive. I think 115# was good weight for me, even though my back was killing me by the end.

I like this 10 min C&J routine since it really gives me a chance to workout on that front squat catch position. That’s always been a weak point of mine, not being able to get the bar to rest on my shoulders. But I’m getting better at it. The first time we did this a few weeks back I only did 95#, as wanted to be more technique than strength… this time I upped it to 115# which again is light from the strength side but good for the technique which I need more.

As for the metcon… I stuck with the 115# and did good up to the 2nd round of deadlifts and that is when I started to slow up. By the end of it was doing only 2-3 deadlifts at time usually. I, and most everyone else, it the rollers afterward. And rolling out my back after the work was that “hurts so good” feeling ;-)