November 21, 2012
Front Squat
2x2 Heavy - 265# PR
Big Clean Complex
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
135, 145, 155, 165, 175, 185 - broke the 185 into sets of 3
January 11, 2011
5x2 Power Clean
5x1 Power Clean (reach 1 rep max)
I got 235. That's my PR!
March 02, 2011
3 Attempts:
Max Snatch
Max Clean and Jerk
Result:
Snatch - 105 lbs
Clean and Jerk - 145 lbs
February 02, 2012
1RM Hang Clean
1RM Power Clean
5 Rounds of:
7 Hang Cleans (65/95lb)
200m Run
February 09, 2012
Halting clean deadlift, pause above knee, then clean.
Shrug to clean from hang.
August 23, 2012
Power clean 1-1-1-1-1-1-1 reps
115-125-135-145-150-155-165F
September 24, 2012
Clean & Jerk
3x3 @ 115
3x3 @ 125
Snatch Balance
4x3 @ 95
Clean Pull
5x5 @ 195
50 situps
August 08, 2011
Clean and jerk 10 stk 45 kg
10x50 kg
10x55 kg
5x65 kg
5 pull ups mellom clean
January 14, 2013
Pre-WOD: 7 X 2 Hang Clean
Worked up in 10lbs increments to 185lbs
For Time:
--5 Squat Clean (as heavy as possible)
-25 Pull Up
--4 Squat Clean
-20 Pull Up
--3 Squat Clean
-15 Pull Up
--2 Squat Clean
-10 Pull Up
--1 Squat Clean
--5 Pull Up
September 09, 2011
Clean (HB)
50/4x2 60/3 70/3 75/3 80/3x3
31-37-43-46-49
Clean Lift Off
80/5x2
55
Shrugs
2x10 @ 45 kg
1x5 @ 50 kg
November 22, 2011
5 Clean & Jerk #145/95
Run 200M
4 Clean & Jerk #165/103
Run 200M
3 Clean & Jerk #185/123
Run 200M
2 Clean & Jerk #205/133
Run 200M
1 Clean & Jerk #215/143 got this clean but missed the jerk
March 19, 2012
Deadlift/Clean drills working up to max effort clean
5# PR on squat clean bringing it to 150# - need to be patient at the bottom of squat. That was UGLY getting up due to impatience!
Elbows extremely sore today :(
January 14, 2013
Pre-WOD
7 X 2 Hang Clean
For Time
5 Squat Clean (as heavy as possible)
25 Pull Up
4 Squat Clean
20 Pull Up
3 Squat Clean
15 Pull Up
2 Squat Clean
10 Pull Up
1 Squat Clean
5 Pull Up
January 14, 2013
Pre-WOD: 7 X 2 Hang Clean
For Time:
--5 Squat Clean (as heavy as possible)
-25 Pull Up
--4 Squat Clean
-20 Pull Up
--3 Squat Clean
-15 Pull Up
--2 Squat Clean
-10 Pull Up
--1 Squat Clean
--5 Pull Up
January 14, 2013
Pre-WOD: 7 X 2 Hang Clean
For Time:
--5 Squat Clean (as heavy as possible)
-25 Pull Up
--4 Squat Clean
-20 Pull Up
--3 Squat Clean
-15 Pull Up
--2 Squat Clean
-10 Pull Up
--1 Squat Clean
--5 Pull Up
January 22, 2013
10 squat clean (185), 2 HSPU
8 squat clean, 4HSPU
6 squat clean, 6 HSPU
4 squat clean, 8 HSPU
2 squat clean, 10 HSPU
March 19, 2013
Max clean and jerk (145 lbs)
Max clean (155 lbs)
Then
30 reps of 50% of max clean and jerk (75 lbs)
30 reps of 75% of max clean (115 lbs)
August 12, 2012
F.t.
50 Double unders
2 KB Clean & Jerk
20 Pullups
4 KB Clean & Jerk
18 Pullups
6 KB Clean & Jerk
16 Pullups
8 KB Clean & Jerk
14 Pullups
10 KB Clean & Jerk
12 Pullups
12 KB Clean & Jerk
10 Pullups
14 KB Clean & Jerk
8 Pullups
16 KB Clean & Jerk
6 Pullups
18 KB Clean & Jerk
4 Pullups
20 KB Clean & Jerk
2 Pullups
50 Double unders
