WOD A: Back Squat x 5 (4 sets)
135, 145, 155, 165 (maybe a PR?), i know i have a 170x3, and a 190x1 and a near miss at 200#.
WOD B: EMOM x 10 Cleans
Worked up to 135# PR
Other PRs?
Saturday front squats...been using a base of about 165 for wave work, not sure what real 1RM is.
Steady push jerk work for a few weeks at 85#, need to push that up to 95# in the future.
HSPU - need to work these!!
DU - work these!!
Showing posts with label squat clean. Show all posts
Showing posts with label squat clean. Show all posts
Wednesday, August 28, 2013
Wednesday, July 3, 2013
back squats, squat cleans and more
Wednesday AM:
WOD A: Back Squat x 3 = 165# Felt light and could have gone one more round, ran out of time
WOD B: High Hang Squat clean x1/Squat Clean x1
High hang is tough, but got it in the end. #115 for high hang, #120 from the floor. new PR is in there.
Tuesday AM:
50 ring pushups for time: 6:30 (i had more in me)
then
10min cap
7 rnds
7 plate burpees
7T2B
Finished exactly 6 rounds.
WOD A: Back Squat x 3 = 165# Felt light and could have gone one more round, ran out of time
WOD B: High Hang Squat clean x1/Squat Clean x1
High hang is tough, but got it in the end. #115 for high hang, #120 from the floor. new PR is in there.
Tuesday AM:
50 ring pushups for time: 6:30 (i had more in me)
then
10min cap
7 rnds
7 plate burpees
7T2B
Finished exactly 6 rounds.
Saturday, June 22, 2013
Thursday, February 2, 2012
Catch up. Lots of PRs!
Lots of great Wods this past week. And, I had a streak of 3 lifts, 3 days, and 3 PRs! Also, I am helping out with CFOT's paleo challenge. I built a blog, help set up the rules...sheesh. I year ago I was still 2 pant sizes bigger, stuffing my face with just about everything I could eat. My how I changed in 2011. 2012 is going to be fun. Its off to a great start and February only brings more excitement. The paleo challenge and the CF Open! Fun times ahead. Here's a log of what I've been up to.
Wednesday 2.01.2012
WOD 1: 5 min AMRAP Snatch @ 85%
I got 26 reps (no misses, not TNG) at 75#. I think I could have gone heavier, but we were the guinea pings at 0515. This was just for competition club peeps since we hit 1RM on Saturday.
Felt pretty confident on this move.
WOD 2: 7min AMRAP: 10 Thrusters, 5 burpees.
I got 7 rounds....goal was 1 round a minute and I DID IT!! I didn't wuss out!! Thrusters were light--only 55lbs, but I suck badly at thrusters so this was truly a test for me.
Tuesday 1.31.2012
I had a sucky day. The wod included HSPUs which are just my nemisis and I just get really disappointed in myself when we do them. I just can't seem to make progress on this movement. Not worth recording the intervals. I just sucked and I had a bad attitude. I showed up and that is half the battle.
Monday 1.30.2012
Wod 1: 1RM Max Squat Clean
New PR at #125
Wod 2:7 min AMRAP, 5 unbroken hang squat clean, 20 DUs
I got 4 rounds in...1st round was with 75#...failed to load the bar properly. Double unders were touch and go. I have to learn to take my time.
Saturday 1.28.2012
WOD 1: 1RM Snatch.
Hit 90# solidly...I attempted 100, but totally missed. This was fun!!! It's been a LONG time since I did a 1RM snatch.
WOD 2: 9 min AMRAP, 5 squat snatch, 10 T2B. I was 5 T2Bs short of 5 rounds. I did the squat snatch at 75#. This was brutal, but it was fun!!!
Friday 1.27,2012
1RM Power clean
My long time goal the past 6 months has been to hit a 130# clean. I've been stuck at 120# forever. I did it!! It was damn ugly, but I did it. I really need to work the getting under the bar, and landing on my heels. Something to keep working on, i want this one bad!! This completed my 6 week goal trifecta of hitting a +250DL (I hit 255), 2 strict pullups in a row and a #130clean! Go me. I love mini goals. I think I need to set another set of 6 week goals.
Wednesday 2.01.2012
WOD 1: 5 min AMRAP Snatch @ 85%
I got 26 reps (no misses, not TNG) at 75#. I think I could have gone heavier, but we were the guinea pings at 0515. This was just for competition club peeps since we hit 1RM on Saturday.
Felt pretty confident on this move.
WOD 2: 7min AMRAP: 10 Thrusters, 5 burpees.
I got 7 rounds....goal was 1 round a minute and I DID IT!! I didn't wuss out!! Thrusters were light--only 55lbs, but I suck badly at thrusters so this was truly a test for me.
Tuesday 1.31.2012
I had a sucky day. The wod included HSPUs which are just my nemisis and I just get really disappointed in myself when we do them. I just can't seem to make progress on this movement. Not worth recording the intervals. I just sucked and I had a bad attitude. I showed up and that is half the battle.
Monday 1.30.2012
Wod 1: 1RM Max Squat Clean
New PR at #125
Wod 2:7 min AMRAP, 5 unbroken hang squat clean, 20 DUs
I got 4 rounds in...1st round was with 75#...failed to load the bar properly. Double unders were touch and go. I have to learn to take my time.
Saturday 1.28.2012
WOD 1: 1RM Snatch.
Hit 90# solidly...I attempted 100, but totally missed. This was fun!!! It's been a LONG time since I did a 1RM snatch.
WOD 2: 9 min AMRAP, 5 squat snatch, 10 T2B. I was 5 T2Bs short of 5 rounds. I did the squat snatch at 75#. This was brutal, but it was fun!!!
Friday 1.27,2012
1RM Power clean
My long time goal the past 6 months has been to hit a 130# clean. I've been stuck at 120# forever. I did it!! It was damn ugly, but I did it. I really need to work the getting under the bar, and landing on my heels. Something to keep working on, i want this one bad!! This completed my 6 week goal trifecta of hitting a +250DL (I hit 255), 2 strict pullups in a row and a #130clean! Go me. I love mini goals. I think I need to set another set of 6 week goals.
Sunday, May 8, 2011
Friday and Saturday
Friday was CFOT's "First Friday", as in the first Friday of the month. You get to pick your hero/girl WOD and get after it. Nikki and I chose to do "Elizabeth". 21-15-9 Squat Cleans, Ring Dips.
Obviously I had to scale as the RX weight was 135# for men, about 105# for women. I started with 75#, but had to drop to 65# after 10 reps. I was going to injure my back if I had kept that up. Ring dips were done on the skinny orange floss. Going to try this again in a few months and see where I'm at.
I made it to the gym on Thursday for an evil WOD called Fight Gone Really Bad. I won't go there.
More exciting was Saturday. Chip and I have joined Potomac/Patriot Crossfit Spring Paleo Challenge. Oh baby. Money on the line, photos taken for before and afters, benchmark WODs.
For this particular challenge, we are no sugar, no fruit and nuts for 2 weeks, and starchy veggies only if you do not need to loose weight. What does that mean for me? Meat and veggies only. Water, coffee, and tea. I might get really cranky of the next few weeks. I've put on a few pounds and fallen off the wagon that was cruising so well back in Jan/Feb. I now have the "pooch" again and I don't like it.
I was quite proud of my efforts on the benchmark WODs of the day though. The first was 1min pullups, 1 min pushups, 1 min situps, 1 min squats. On the pullup bars I got 8 in a row. 8!!! That is PR improvement of 3 (i think). My goal is 10 in a row in the retest in 5 weeks. I also pulled a 115# clean which wasn't bad considering all the cleans I did yesterday. Goal is 125# in the retest. There was also a 6 minute AMRAP which I smoked. It felt amazing.
I hope to keep up the blogging to share my experience over the next 5 weeks.
Dinner last night:
Huge turkey burger (green onions, mustard, and S&P for seasoning)
roasted asparagus
Breakfast:
2 eggs over easy
1.5 whole foods breakfast sausage links (AMAZING)
about 15 blueberries (I refuse to throw away good berries--once they are gone, they are gone)
coffee
Obviously I had to scale as the RX weight was 135# for men, about 105# for women. I started with 75#, but had to drop to 65# after 10 reps. I was going to injure my back if I had kept that up. Ring dips were done on the skinny orange floss. Going to try this again in a few months and see where I'm at.
I made it to the gym on Thursday for an evil WOD called Fight Gone Really Bad. I won't go there.
More exciting was Saturday. Chip and I have joined Potomac/Patriot Crossfit Spring Paleo Challenge. Oh baby. Money on the line, photos taken for before and afters, benchmark WODs.
For this particular challenge, we are no sugar, no fruit and nuts for 2 weeks, and starchy veggies only if you do not need to loose weight. What does that mean for me? Meat and veggies only. Water, coffee, and tea. I might get really cranky of the next few weeks. I've put on a few pounds and fallen off the wagon that was cruising so well back in Jan/Feb. I now have the "pooch" again and I don't like it.
I was quite proud of my efforts on the benchmark WODs of the day though. The first was 1min pullups, 1 min pushups, 1 min situps, 1 min squats. On the pullup bars I got 8 in a row. 8!!! That is PR improvement of 3 (i think). My goal is 10 in a row in the retest in 5 weeks. I also pulled a 115# clean which wasn't bad considering all the cleans I did yesterday. Goal is 125# in the retest. There was also a 6 minute AMRAP which I smoked. It felt amazing.
I hope to keep up the blogging to share my experience over the next 5 weeks.
Dinner last night:
Huge turkey burger (green onions, mustard, and S&P for seasoning)
roasted asparagus
Breakfast:
2 eggs over easy
1.5 whole foods breakfast sausage links (AMAZING)
about 15 blueberries (I refuse to throw away good berries--once they are gone, they are gone)
coffee
Sunday, February 13, 2011
More Squat Cleans
More squat cleans--Whew! Nice to finally work these for awhile.
WOD:
In 12minutes:
1RM Hang Squat Clean and Push Jerk
Top Load: 100#
This felt awesome and super strong! I honestly think I could have gone for 110. I had a little trouble getting full extension on the push jerks, but that's a pretty heavy push jerk. Cannot wait to go big on the next round of power cleans and split jerks. We should see some big numbers. Looking forward to that.
Met/strength con was
12 minutes, every minute on the minute:
3 squat cleans
double unders-as many as possible
Let's just say that the DU's need a TON of work, I went for 75# on the squat cleans and probably could have gone heavier....
So the 30 days of paleo are over. I am definitely going to continue only add a few things like greek yogurt (to give a little variety to breakfast) and wine. :)
WOD:
In 12minutes:
1RM Hang Squat Clean and Push Jerk
Top Load: 100#
This felt awesome and super strong! I honestly think I could have gone for 110. I had a little trouble getting full extension on the push jerks, but that's a pretty heavy push jerk. Cannot wait to go big on the next round of power cleans and split jerks. We should see some big numbers. Looking forward to that.
Met/strength con was
12 minutes, every minute on the minute:
3 squat cleans
double unders-as many as possible
Let's just say that the DU's need a TON of work, I went for 75# on the squat cleans and probably could have gone heavier....
So the 30 days of paleo are over. I am definitely going to continue only add a few things like greek yogurt (to give a little variety to breakfast) and wine. :)
Tuesday, February 1, 2011
Squat Clean/Quadzilla!
Squat cleans. These come up only every so often. The don't seem to be in the regular rotation of lifts so I had no clue what today would look like.
WOD 1:
10 min AMRAP
Ladder 1,2,3,4,5 Hang Squat Cleans (75#)
The "infantry" level was 75#...I had to go for it b/c I wanted to be higher than a bulldog! It was HEAVY though. I got through 2 full ladders. I had 2 attempts on each round 5. I kept dropping on rep 2-3 and if you did you had to start if over! I got through 2 on the 3rd round.
I looked up my squat clean PR--90#. I managed a solid 80% of my 1RM for 35 reps. That is awesome. I would have to guess my power clean PR is more than 100# by now.
WOD 2:
100 DU's
500m row
I did 50 DU's in 4 minutes then hit the rower for a 1:59 row.
WOD 1:
10 min AMRAP
Ladder 1,2,3,4,5 Hang Squat Cleans (75#)
The "infantry" level was 75#...I had to go for it b/c I wanted to be higher than a bulldog! It was HEAVY though. I got through 2 full ladders. I had 2 attempts on each round 5. I kept dropping on rep 2-3 and if you did you had to start if over! I got through 2 on the 3rd round.
I looked up my squat clean PR--90#. I managed a solid 80% of my 1RM for 35 reps. That is awesome. I would have to guess my power clean PR is more than 100# by now.
WOD 2:
100 DU's
500m row
I did 50 DU's in 4 minutes then hit the rower for a 1:59 row.
Wednesday, July 14, 2010
Back in the saddle with Tabata and Squat Cleans
Tuesday WOD
Tabata: squats/pullups/burpees/push press/row
Tabata's are rough, but luckily they go by fast. Squats were solid averaging about 15-16 each round. Pullups were actually jumping negatives...the other bars were all blocked off. I got about 3 solid each round. burpees were a solid 5 each round, push press was sad at 4-5 at 45#, row was a total of 38 calories. I didn't really count the numbers, just tried to stay consistent. Finisher was 3 rounds of 10GHD situps, 10 back extensions.
Wednesday WOD
SQUAT CLEANS--3X5
Last recorded here. I thought I totally had a PR day....I guess I did, sort of. My last 3X squat clean work I set a baseline at 80, then a few weeks later, pulled 90 for 1X. Today I did 90 for 3X-looked like this:
65, 70, 75, 80, 85, 90
These were done from the hang position since I'm not using bumper plates. The plates I use are set the bar too low to the ground to pull properly from the power position. That said, my pull felt awesome and rolling the bar back on the fingertips is becoming much more natural. The squats were strong despite some still really sore quads. I kept my elbows high the whole time and just see-sawed the rise on the last squat just a bit. But, that's cuz I know my core is lacking some strength these days. I know with a consistent lifting schedule and some coaching I could easily hit #100.
So, while I thought my days of Oly lifts were numbered, this was a great little comeback session. Good form and a strong effort. That's all I ask for. It's so hot here, I think I'll be hitting the pool tomorrow!
Tabata: squats/pullups/burpees/push press/row
Tabata's are rough, but luckily they go by fast. Squats were solid averaging about 15-16 each round. Pullups were actually jumping negatives...the other bars were all blocked off. I got about 3 solid each round. burpees were a solid 5 each round, push press was sad at 4-5 at 45#, row was a total of 38 calories. I didn't really count the numbers, just tried to stay consistent. Finisher was 3 rounds of 10GHD situps, 10 back extensions.
Wednesday WOD
SQUAT CLEANS--3X5
Last recorded here. I thought I totally had a PR day....I guess I did, sort of. My last 3X squat clean work I set a baseline at 80, then a few weeks later, pulled 90 for 1X. Today I did 90 for 3X-looked like this:
65, 70, 75, 80, 85, 90
These were done from the hang position since I'm not using bumper plates. The plates I use are set the bar too low to the ground to pull properly from the power position. That said, my pull felt awesome and rolling the bar back on the fingertips is becoming much more natural. The squats were strong despite some still really sore quads. I kept my elbows high the whole time and just see-sawed the rise on the last squat just a bit. But, that's cuz I know my core is lacking some strength these days. I know with a consistent lifting schedule and some coaching I could easily hit #100.
So, while I thought my days of Oly lifts were numbered, this was a great little comeback session. Good form and a strong effort. That's all I ask for. It's so hot here, I think I'll be hitting the pool tomorrow!
Sunday, May 16, 2010
Hmm..
Happy Day! Another new PR. How is this happening? I don't get it. Ok, maybe I do. The depression is lifting, the diet is getting dialed in, though still fighting cravings of bavarian goodness, the intensity is up, the confidence is coming back. Boy does it feel good. I just wanted to go and hit a nice solid WOD intensly today-that was my only goal. I picked one from CF Ansbach that looked like this:
Warmup
2 rounds
20 kbs
20 situps
10 front squat 45lbs
I also added hip swings, shoulder stretches, dislocates and 2 rounds of burgner warmup.
Strength
15 min, eastablish heavy squat clean
Looked like this: 65, 75, 80, 85, 90
I couldn't remember my 1RM Squat clean Squat clean, but just recently posted it here on 24 April. Max of 80. 10# PR Baby!! I think I could have done more too.
WOD
12 min AMRAP
10 Squat Cleans (65#)
10 pushups
Total: 4 rounds
I was smoked at the end of this WOD. 4 rounds looks crappy, but after each squat clean you totally have to re-set everything. Feet and hands. And, since I'm not using bumper plates...just small 12in or so plates, my pull from the floor is low and taxing. But, the great news is that I did it. Nailed each and every clean and did a perfect pushup each time. No slacking on form and no knees...I'm so stronger than that.
Goals for the week:
no pushups on knees
get to the track and use the outdoor pullup bars
1 long trail run
Breakfast before driving Chip to therapy every day
Warmup
2 rounds
20 kbs
20 situps
10 front squat 45lbs
I also added hip swings, shoulder stretches, dislocates and 2 rounds of burgner warmup.
Strength
15 min, eastablish heavy squat clean
Looked like this: 65, 75, 80, 85, 90
I couldn't remember my 1RM Squat clean Squat clean, but just recently posted it here on 24 April. Max of 80. 10# PR Baby!! I think I could have done more too.
WOD
12 min AMRAP
10 Squat Cleans (65#)
10 pushups
Total: 4 rounds
I was smoked at the end of this WOD. 4 rounds looks crappy, but after each squat clean you totally have to re-set everything. Feet and hands. And, since I'm not using bumper plates...just small 12in or so plates, my pull from the floor is low and taxing. But, the great news is that I did it. Nailed each and every clean and did a perfect pushup each time. No slacking on form and no knees...I'm so stronger than that.
Goals for the week:
no pushups on knees
get to the track and use the outdoor pullup bars
1 long trail run
Breakfast before driving Chip to therapy every day
Saturday, April 24, 2010
Squat Cleans
WOD #1:
1k Row
4:10
New benchmarks today. I don't know if I've done a 1k row for time, but all I do know is that this was SLOW. My legs were on fire by 500m...not sure why. Either way, it was great to just benchmark the effort.
**just looked this up, last 1k row was 4:20. Not bad!
WOD #2:
3X5 Squat Cleans
55, 65, 75, 80, 80
Another new benchmark today. I can't find record of a max squat clean...go figure! Squat cleans started out terribly awkwards on the whole jump to land thing and getting the bar racked properly. Went back to the basics. Lined my feet up on the lines on the floor and just did reps until my form came back. Then I went to work! The heavier I went, the better the form. The last round at 80 was a little slow and I got stuck at the bottom, but hey, I completed it. I think I could have done a little more.
Is it weird that my max snatch is 75# and max power clean is #105? I think I should be cleaning a lot more!! Things to work on this summer for sure.
1k Row
4:10
New benchmarks today. I don't know if I've done a 1k row for time, but all I do know is that this was SLOW. My legs were on fire by 500m...not sure why. Either way, it was great to just benchmark the effort.
**just looked this up, last 1k row was 4:20. Not bad!
WOD #2:
3X5 Squat Cleans
55, 65, 75, 80, 80
Another new benchmark today. I can't find record of a max squat clean...go figure! Squat cleans started out terribly awkwards on the whole jump to land thing and getting the bar racked properly. Went back to the basics. Lined my feet up on the lines on the floor and just did reps until my form came back. Then I went to work! The heavier I went, the better the form. The last round at 80 was a little slow and I got stuck at the bottom, but hey, I completed it. I think I could have done a little more.
Is it weird that my max snatch is 75# and max power clean is #105? I think I should be cleaning a lot more!! Things to work on this summer for sure.
Subscribe to:
Posts (Atom)