A.
Every two minutes, for 20 Minutes (10 sets):
High Hang Clean + Hang Clean
Build in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today.
B.
For time:
Row 1000 Meters
20 Hang Power Cleans (185/125 lbs)
100 Double-Unders
Loved the workout!
A: Finished on 130KG on my final set
B. 6:20RX , felt great so rested 2 min and did a second round in 8:26. Awesome WOD!
A. Bryan – Front squat: 6 @ 150#, 4 @ 170#, 2@ 180#, 2 @ 195#, 1 @ 205#. Max unbroken @ 195# – 5.
B. Bryan – (run 800m vs. row, 155# cleans) – 9:24.
A. 125# up to 215# by tens. Best I have done on a complex by 20#.
B. As Rx: 9+45…wrist kept me from cycling on the cleans so had to reset grip each rep while in the hang. Done 4/4/3/4/3/2, few trips on the dubs early.
A: go to 140#
B: 8:36 @ 100 Row DB 45# / 20 HPC 110# / 100 Tuck Jumps
A: Got to 110#
B: 13:43 Rx
A. 135 to 185#
then a few clean singles to 235
B. No-go, had to get home
cleans are what ended tearing my meniscus in my left knee so I took it easy and really focused on form. Didn’t have time after that though because I had a meeting back at the office.
Ended up at 151×2
http://youtu.be/6YiAEWg3_7E
Great work Alex! Work on that hip speed! As you drive out of your high hang position you launch your shoulders back and your hips explosively open… Also, as you dip in the high hang make sure you are firmly back on your heels as you load… It might only be slight, but I can see you rolling forward onto your mid foot.
Speed speed speed! I’m glad your staying light for a bit. Keep focus on mechanics and speed 🙂 Thanks for Sharing the video. I’d love to see more!
Thanks!!! I’ll keep posting!
A. 185-195-200-205-210-215-220-225-230-235
B. 11:30 Rx… PC as singles. Just got back from Vegas yesterday, dubs just about killed me
A)
155-175-190-205-220-235-250-265-275-285-300#
B) 6:40rx
Super strong Ryan! Great time on that Metcon! How did you break those cleans?
Thanks! I stuck with sets of 5. Just tried to keep the rest minimal
A. Up to 245#
B. 9:43 rx double unders killed me
50kg-70kg haven’t done HHC in a while that was good for me.
11:21 RX
5,5,5,5 on hang cleans
Great work Marty!
A. 95/115/135/135/135/155/155/175/175/185
B. 9:21 with 155# barbell and 1/2mi run (no rower).
A. 185-185-195-195-205-205-215-215-225-225
B. 7:47
~1:45 pace on row
9-6-5 on cleans
Tripped 4 times on dubs
Smoking fast time Ryan! Great work!
A: up to 125# haven’t done cleans/squat cleans in a while. A little sticky.
B: 13:26; subbed 5min airdyne for row, 115# clean (4-4-3-3-3-3)
Great work today Athena!
Pretty new to this but,
A. Built up from 50kg to 75kg
B. 9.30 at 55kg, had to work hard on those DU’s
Cleans in groups of 5-5-5-5
A. Built up to 95kg from 60kg
B. 12:39 Rx
Great work today!
A) #45/65/75/95/95/95/100/100/105. Struggled on the last couple sets, maybe should’ve stayed lighter? The clean part was ok, just tough coming out of the squat. (front squat max is #120)
B) 8:23. #95 hang clean, couldn’t go higher without sacrificing form. Clean in groups of 10-6-4.
A: pr’d my hang with 155. I videoed most sets, so I’ll send some to ya Cat, so you can break it on down:)
B: used 115 and had a fatter bar than I used for the stg portion, so a little rougher for me. (Rower is in home gym 🙂 )
11:15. Did cleans in 5, 5, 4, 3, 3
YAY!!! Congrats on a PR!! I’d love to see the video Amber 🙂
I’ll send u an email:)
A. Barbell WOD
B. Barbell at 70kg/155# – 10:58
Working with a thicker barbell which made cycling with hookgrip that much harder, had to go to quick singles as of 10 reps. Good wod though!
A. Hang Squat Clean Complex (OT2M)
140# to 185# (5# increments)
B. As Rx – 8:39
… cleans felt good today … fun.
Good work Chris!! Awesome time on that Metcon. How did you break up those cleans in the workout?
5-5-5-5 … nearly went UB on the double-unders … tripped up at 93 … looking forward to the Invictus crew crushing regionals – good luck with the preparations.
Thanks Chris!! It’s gonna be a good year!