Squat Clean

All posts tagged Squat Clean

WOD – Deadlift, HSC, Push Press

Posted by bronick on January 12, 2010
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WOD

10 Deadlift’s at 135#

10 Hang Squat Cleans 135#

10 Push Presses 135#


Complete this then relax for 1 minute, repeat for a total of 4 rounds.

The goal here is to do everything everytime unbroken or to keep your times similar to each other.


Results
18:20, 95#

Did not get unbroken, but I was able to finally get several of the hang squat cleans chained together (5 once). The front squat position is rough for me by itself, let alone trying to get back to the hang or press position. 95# was a good weight… Easy on the deads, challenging on the cleans, and pefect for the press. Kept a good pace once I got into it.
Post-workout workout:
500m row = 1:48

••Ben••

(iPhone iRonick)

Team WOD

Posted by bronick on September 2, 2009
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Since we had 18 folks show up for the 5:30 class yesterday, Jason decided to have us do a Team WOD instead of the .COM or Strength WODs…

Team WOD: 3 person team
3 rounds of:
1 min at each station, 1 person on a station:
– Ring Dips
– Burpees
– Squat Cleans (135#)
and run 200m between each round.

Results:
Didn’t really keep track of reps, but it was a good workout in spite of my sucking… I haven’t done squat cleans in a while and it showed, as I only got at most 4 reps @ 125#.

Nutrionize Lecture:
After the class I attended the Nutrionize lecture to learn a bit more about eating better. They talked about what they call Zoleo eating… put simiply, its Zone + Paleo – “crap”. Its meant to be a eating lifestyle which is easy to do on a day to day basis without having to deal with all the overhead “crap” (like to carry a scale around with you for the Zone).

You can check out their blog at http://www.nutritionize.net

WOD Linda

Posted by bronick on August 12, 2009
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Went in for the noon class today because I’ll be working late…

WOD
Linda: 10-9-8-7-6-5-4-3-2-1 reps of…
Deadlift (1 1/2 body weight)
Bench Press (body weight)
Clean (3/4 body weight)

Results
Did as team workout (we had 3 members: 2 male, 1 female):
155 reps Deadlift (225#)
155 reps Bench Press (115#/95#)
155 reps Squat Clean (105#/95#)
… 39:30

Rather than just follow a pattern like 10-9-8-etc, we just did what we could… I felt like we did way way to many reps and Jason seemed to agree that we seem to take way longer than it should have. But we finished! As a team we finished up the beach press rather easily, but took forever on the squat cleans.

My squat clean is getting much better, but still hurts my wrist a bit depending on how I catch the bar. Bench and Dead where both pretty good. All and all, I’m pretty sure I’ll be nice & sore tomorrow ;-)