October 29, 2006
Clean 1-1-1-1-1-1-1-1-1-1 reps
Post loads to comments.
Take each clean from the ground and catch in a squat.
Compare to 060830.
CrossFit aims to increase work capacity across diverse, unfamiliar, or even unknowable physical challenges. Our vehicle in pursuit of this end is constantly varied functional movements executed at high intensity.
Posted by lauren at October 29, 2006 5:58 PM
I've been waiting for these! Finally... a break from the cardio, my legs are still wasted though. Giddy up!!
Nice, working one of my weak areas as far as form goes, -any- cleans!
this one will be light and technical for me tomorrow. My power clean is okay but not the squat clean.
I played a soccer game against guys from 1 SFG at that stadium in the photo two years ago! Small world.
so if i join the swim team should i do all of the crossfit workouts or just part of it?
#7 You should perform all of the crossfit workouts completely. Water based exercises and conditioning does not transfer onto land-based very well. If you perform them both you will have the best of both worlds and beyond!
#7 The idea that one particular sport requires specialized training SOLELY is ludicrous. I trained a college hopeful swimmer, walk on, that prepared by snatching and dong the Crossfit girls and made the team in the Big Ten (IOWA) of all places. CrossFit transfers nicely into all sports. he can't wait for next summer.
Super-sore legs today from 300 squats done 2 days ago - rolled out of bed this morning. I enjoyed a session in the park today...set up my 3yo little girl, Scarlet with her painting set, and launched into an hour of KB drills. Started (after warmup) with 140 1.5 pood snatches, then worked through various grinds & presses.
Finished off with 60 parallette (spelling) push-ups, feet elevated to roughly 1m, full ROM, head to grass. Hard work after all those KB drills.
Then went to pool for some R&R in the sun.
This was fun, had everyone in the gym looking at me like "WTF?" Gave me chance to see where I'm at with my Cleans.
Hey kylie #7 - depends what you want to achieve in the end. It also depends upon the design of the swim program, and how the coach's head works (or doesnt' work).
If you are seeking specialized endurance alone for instance, as in 400m + events, you might find alot of the strength based stuff in CF will work against you. If you are a sprinter, and your coach has an old school view that long distances swum in training translate to short events, again you may find trouble if you are doing CF.
Such a subjective question you are asking.....because of the varied nature of the sport. I say, consult your coach.
I trained up for a 3.2km ocean swim 2 years ago, and nothing was better than simple stretching (particularly in shoulder region), and kms racked up in the pool with a good long distance technique coach. It was specific training for a specific goal, and nothing else would have worked that well. Bloody booring training tho. But last year I played baseball for the first time in 15 years, and let me tell you it was CF that had me playing like i was 18...nothing else. I think it made a few of my team-mates feel very old.
stayed light and worked on technique, I can power clean a decent weight but have a hard time squat cleaning just the bar. definitly need some work here and will probably look for somewhere to get some coaching when I get back to the states.
How are the missing callouses? A little superglue went a long way on mine....
Have fun, Johan
not heavy at all really, worked on technique, flexibility/agility an issue i think in the transition between driving up and the catch...sat on 115lb...but ok form....handstands have finally clicked though, 100ft walk not far away...
How are you supposed to do these? Are they only singles, with as much weight as possible, or is this for traning technique? I'm new to crossfit....:-)
QUESTION: I am new to this program. Do most of you do a weight work-out in addition to the cross-fit workout?
thanx!! the reason im joining a community swim team is that i swam my freshman year and moved shortly after. im a sophomore now. i tried to join the school swim team but theyd already started and were competing already. so i really need to build up my endurance and improve my times so i can join next year. i have asthma and its really hard to push myself, because if i push myself too hard, i have an asthma attack. but ive heard of an olympic swimmer who overcame her asthma by swimming.
Good luck! Overcoming an obstacle such as yours makes success that much sweeter. Eat right, train hard, get lots of sleep, GO LIKE HELL!!
Cool! Squat Cleans! I really need work on these.
L- WU 100 jump ropes
worked on form with 45lb bar, is finally starting to be able to get under the bar in the squat position.
N- WU- 50 Jump ropes, 50 sit ups
worked on form with 45 lb bar also, starting to get under the bar in the squat position but is still rising with her hips to fast
K- WU- 15 minutes elliptical
45x2, 55x2, 65x4, 55x2, 45x1
Was able to get under the bar and felt like form was good for 45 lb and 55 lb but for 65 lb hips rose too fast for 3 of the lifts, so I dropped to 55 lb to get the feel for the movement again. Back has been sore the past 3 days, felt better today.
thanx for all your help!!
#16 - RL - only work on weight if you have the technique locked in. if your tech. is good, do single sets for weight, take a couple min break between sets and work for a PR. Happy CrossFitting!
My body is sore and tired. Tuff week end. This will finish me off. I can barely walk as it is.
It's MOTHER F*#@%NG Oly-Lift Day!
185,195,205,215,225,235,245(f)-front squat needs more work, 205,205,205
bench press: 5,4,3,2,1
What a day. Just completed the workout. All lifts full ROM. The first.
lil pipe- full squat cleans
95, 95, 105, 125, 135, 145, 155, 160(PR), 135, 140 iprobably could have kept going a little more but was afraid of failing
Not the best cleans in the world but the technique is starting to feel more natural and I am getting more depth in the squat as I drop under the bar. Still a long way to go but 155 is a 20#PR. Could have gone higher but was using steel weights and was afraid of dropping them and getting kicked out of the Y.
205x1 (old PR)
220x1 (new PR)
full squat cleans on all sets. stance on the catch was a bit wide on the last couple of sets. will work on that more next time around.
95# cleans x 10 for technique practice
Feeling good on these now. Just watched the World Class Coaching tape again.
i do the CFWU 'EVERY' time before the WOD, complete the WOD, and then spend 5-10 minutes working on weaknesses, ie clean technique, overhead squat, handwalking etc...i find that this is ample and have made solid gains...have a good read of the site and journals....i find that additional weight training is really a waste of time (my opinion!)...
Did this today before doing 5 squat cleans
Knees to Elbows
22:14 with 10kg dumb bells
1 x 40kg
1 x 60kg
1 x 80kg
1 x 90kg - think this is a pb but not sure
1 x 100kg - failed big time lol
95x5 for technique
Didn't count the ones I felt lacked proper technique, probably did 18 reps total
Power clean good, squat clean bad
cfwu x 2
85kg - failed
70kg - technique
70kg - technique
then in 5# increments to failure at 75# (3 failed attempts)
remainder at 65#
Take care, all.
#18 - Kylie, I, too have asthma. You may already know of this trick, and of course check with your doctor, but using the inhaler before I workout helps keep the attacks to a VERY low minimum. Of course, I'm much older than you and am not training except to compete with myself, look into this if you can. Just a thought that hopefully helps. Good luck to you!
worked up to 135 on my 4th rep, then had to quit. after doing fran, i've had a dull ache in both of my shoulders, and doing cleans has exacerbated the problem considerably. any one else every experience any shoulder pain after doing thrusters?? any suggestions, i.e. a different grip, or something i'm doing wrong with technique? i try to follow the examples set in the videos, but maybe i'm missing something?
forgot a plate on my first post...didn't think that sounded right
100kg - failed
100kg - failed
90kg x 2
Squat Clean 89/111/135/145/155/175/185/190lbs.
Form over weight on this one...
5 x 95#
4 x 105#
4 x 115#
3 x 125#
2 x 135#
Thought it was a good idea to start by doing "Mary" low tempo. Did 6 rounds, with shallow HSPU's and aided pistols. Was totaly and utterly exhausted after that but dug deep. Did 3 reps, low weight, of clean before I almost past out!! Not a good day.
left out a plate on my earlier post..thought that sounded light
100kg - failed
100kg - failed
90kg x 2
52/152/5'9" (Turtle #39, I am stealing your economical way of expressing personal stats.)
stayed at 115 till full squat clean.135 could not squat clean as low as i wanted
C-2 Row 500m (sub 1'50")
Max Rep Dead Hang PU (12-15)
50 Walking Lunges
BP 115% BW (185#)
shut it down at 255 for bunch of sets, felt easy. will save the max for another day.
Not a good day for cleans. So I worked on from at lower weights.
135/165/175/175/185 fx3/175/175/180 fx3/180/180/185 new PR. Previous PR 170.
#41 - JR, i have impingement issues in both shoulders and find db's with a neutral grip (palms facing each other) much more comfortable for any type of overhead press...or if i am to use a bar, i will use a closer grip with my elbows tucked in and a bit out in front of my body (front squat grip)...this scapular plane movement is much easier on the shoulder than keeping the elbows out to the side in the frontal plane...aside from that, ensuring you have ample flexibility through the lat and pec and minimal "slouched posture" will also help...hope that helps some
Age - 47
BW - 165
Form really sucked throughout - not pleased.
Did 95lb the whole way through because of recovering injury... worked on form (still not catching the bar at rock bottom of the squat, but getting better)
Finished with Cindy (16 rds)
I have asthma too and still was okay as a college sprinter and now police fitness trainer. I have found that working hard actually keeps my asthma at bay... when I get lazy, it seems to get worse!
The tip about using the inhaler beforehand is ditto for me. I do it religiously.
212 is PB, goal is 221 next time
That field is at beautiful Ft. Lewis, WA. That field turf is pretty new, and actually the site of where I did my first WOD. I wish I could be back in that beautiful state, too bad that picture didn't have Mt.Rainier in the background. (It would about 90 deg. to the left of where the picture shows)
Peaked at 185. I was just happy to get bodyweight but Julie said my form looked good so I went on up.
1x65,95,105,115,125,130,135,140,145,150. I need to work on catching the bar lower; these became powercleans with a front squat. Nevertheless, the last time I did ME cleans, 95# was a grunt so on balance a good day. Missed backward Fran yesterday as I did the circuit at Jersey Shore CF: 30/30 on/off of the following: KB cleans, ring pushups,slamball,squat thrusters, rowing, burpees,KB swings, rope getup, and back extensions. 4 rounds. Fun...when it was over. BW:177, Y/A:58. Thanks, Coach!
185 max. Didn't go any higher, my house doesn't have much room for misses. Form felt good.
28yrs / 70kg / 185cm
WU : Run to gym / dynamic stretching
First time ever doing cleans
Finished with 50kg front squats x3 so that next time I would not be psyched about what I do not know.
Question: I back squat with 60kg x10 on my "normal" workout. Is there a rule of thumb which would give me an approximate weight to aim to clean ?
tried to catch up yesterday's strung out Fran.
Got a fire call half way through and messed up my time.
so I finished that and then Cleans for technique.
up to 185#
Nothing a little duct tape couldn't fix. I hadn't thought of super glue, I will give that a try next time.
175 x 1 x 10
form still needs work....
135/135/155/175/195/205(pr)/215(pr)/225(pr)/235 fail/225 (fail)
Thank God for bumpers, daughter was napping, wife would have killed me when I dropped the 235 had they not been rubber!
Before crossfit I had been lifting weights for the past 15 years. Once I started crossfit, I completely dropped weightlifting for the first few months just to see what crossfit would do for me. I have noticed that my chest and arms have gotten smaller, however overall my strength, as well as flexibility, endurance and speed have greatly increased. Long story short, the only weightlifting I do in addition to crossfit is bench (because crossfit doesn't target chest heavily enough in my opinion) and biceps (because I am vain). Everything else it covers nicely and I couldn't be happier with my progress. Good luck.
Used 1.25 platemates to increase weight as db were in 5 lbs increments
I really worked on form today. I started out with 55# then went up to 60#. I also used a 12# medicine ball to work on my form.
CFWU x 3 with added push-ups 15 per set
75/95/105/115(prev. PR)/ 125(F)/125PR/95/95/95/95
125 caught a little high. Last 4 at 95 all deep catch, strong and easy pulls.
6 day break starts 11/9. Full go until then!
27 yo, 174 lbs
Man I love Cleans!
I'm still a little new to these though (started maybe two months ago), so my form is probably a little funny. I find that with increasing weight, I start catching the bar lower and lower, hitting a squat where my butt is maybe two inches from the floor and then slowly front squatting up from there. Almost like two seperate movements for each clean. Since I'm really comfortable with deep squats, this doesn't feel like a big deal yet, but I wonder if I could be doing more weight with a different approach. I know I could not currently power clean the weights I was doing today. Even when I am doing "power" cleans, I find that if I don't conciously make myself not drop below parallel, I'll end up falling into the more comfortable really deep squat each rep.
WOD as rxd went lighter due to lower back strain 10x65 cleans. Did yesterdays Killer!!! workout subbed jumping pull ups with 35lb thusters time 26:00.That workout made me wish I was 20 years younger!Loved it!!!
CFWU x 3 folowed by cleans:
cfwu X 1
95 for all 10 reps. Can't get under anything heavier than that, it's frustrating.
big pipe, bw 175: 135, 135, 165, 175, 185, 195, 205 PR, 215 f, 185, 135x4
pr by 20#
WU: jog 400m, 5 reps each of overhead squat, pullup, dip, situp, good morning
125 / 145 / 165 / 185 / 205 / 225 x 5 singles, jerked the last 225
ME full squat cleans 45# to 135# pr by 10# increments, prev pr was 110#
TM @1% 9mph 1:41 pr by 10 sec.
mu 2x-40#, -30#f
DL 3x175#, 2x205, 1x225, 2x205, 3x175
light parkour vaults
Started at 163 and worked up to 212. I pulled the plug there as I was feeling my form break down a bit; not necessarily on the pull or catch but moreso on the depth of the squat. All in all it felt like a good first-time WOD and the two shots of espresso before helped A LOT!!
10 pistols per leg and a bunch of fooling around with my new rings. my children love them as much as i do. sore legs tonight, though!
500m Row(Worked on burniong a calorie per stroke)
Pretty stoked w/255, though I had to fight for it. Cought it deep in the hole (A-2-A) and had to really fight to get it up. Felt a lot better w/my form this time rather then the last time we did Cleans. It really does suck to not be able to do them w/bumper plates. Each time it's a workout of the mind to figure out a creative way to get the weight down w/out dropping them and or hurting myself in the process.
Mom- Nice job w/yesterdays WOD. Now go ice your back or your grounded! ;)
Get some, Go again!
20 min. handstand practice,
3x 1,2,3,4 tuck planche pushup ladders,
100 24kg alternating 1arm swings
I finished with a 5K row in 19:28. This post is for my benefit so I have a hard copy of my row times. Felt good and strong, though.
CFWU( 3 x 10 )
135x1 145x1 155x1 165x1 175x1 5x(185x1)
all were deep squat cleans but 185's were all caught at high pull, so pointless going for more.
BW 183#, Age 29
95-115-120-125-130-135-140-145-155-160(PR, but not full squat on catch)
1/4 mile on eliptical, pushups, goodmornings, overheadsquats
finished with pullups, ring dips, ring pushups
So I keep landing in my squat out of balance and falling over (either forward or backwards), often with my knees in odd skews. Any suggestions for improving the balance? Are my legs just a little weak?
Worked up to:
155 is PR, not feeling it today.
worked up to 205 lbs
thought it was 215 lbs until one of my kids, in the middle of doing his cleans, said: "Dad if you did the 45s, the 25s and the 10s that's 205 not 215. Sorry."
CFWU x2 minus pull up's
Cooled down with 1000yds rowing.
My shoulders are killing me from making the transition from the finished position back to the floor.
Worked up to 155 (pr)
Brooke got up to 65 (pr)
Form off,need remedial work.
Squat Clean: 95-115-135-145-155-165-175(PR)-185(PR)-195(fail)
BWT: 157 45 yrs old
This is the first full squat clean workout I have been able to complete. All squats cleans were full ROM.
With this program, I'm seeing steady improvement and it's never boring. Happy Trails!
This was the first time I have done Squat Cleans and practiced form first before moving up in weight from 45lbs.
CFWUx2 (not much time today)
75 ties my pr, but I probably shouldn't even have counted it as it wasn't a full squat and I couldn't seem to hit it again. I worked on form and explosiveness for the rest. I just found out that a friend of mine has the tapes, so it's time to find a VCR and watch so I can finally learn some technique.
143 but not the prettiest looking cleans ever. I had a feeling I was catching too low. I had no problem getting into a deep squat and coming up with 143 wasn't hard. The catch was the hardest as I lack the flexibiility to get the elbows high and out front.
practiced 3 sets of 3 false grip pull ups on the rings so I can work me way to a muscle up attempt.
Big issue here was my form. I kept winding up in a position where my arms were holding up the bar, not my chest and shoulders. I'm going to work on lighter weights and better form.
bw: 180 age: 29
started 45...worked up to 70 lbs (PR)
Shane-No energy from yesterdays' Crossfit which I did today!
Brent-NEW PR!! Moving up
185, 185, 185, 205, 205, 205, 215, 215(f)
135x10 worked technique
Adam - 95, 105, 115, 125, 135, 145, 155, 165, 175, 170
Adrienne - 45, 50, 55, 55, 60, 65, 65, 70, 75, 75
DJD- You had to show off and blow by my PR huh... Nice work bro!
Played 18 holes, walking and carrying, before this. Killed my knees and @!#$%& arthritic hip. Squat cleans were not happening. Did power cleans for the following depressing numbers:
115lb, 125lb, 135lb, 145lb, 155lb, 160lb (failed), 160lb (failed). quit.
Old record was 135lbs, new record 155lb, failed at 160 twice. then i stopped and went to a waterpolo game.
Beat my last max. Form was sloppy at the top two weights.
DJ (and DJD) great efforts!
just learning the form
roland- 135, 145 x 2, 155, 165, 175 x 2, 185 (New Max. (+10)), 175 x 2
booty-do-95 x 2, 105, 115 x 2, 95, 115 x 2 (New Max. (+10)), 105 x 2.
nice job all PR-smashers.
I am happy to report your crossfit hypothesis is right on target. Using Crossfit as my only true training program I completed the Marine Corps Marathon today finshing: 3:31:58. I wanted to share what I feel to be excellenct results because I've heard many state they'll "...start Crossfit after the Marathon". Unfortunately there is a large population of non-believers who fail to recognize Crossfit does in fact build endurance in tandem to strength. Crossfit's modality works for all fitness! To be true to the program, I knocked out the WOD afterward.
Thank you for everything Coach
WOD 45, 95, 135, 155, 155,165, 185, 195, 205, 205.
1200 meter row ->CFWU ->WOD as rx'd, good form on all except as noted:
(body weight: 174)
185 (a sloppy PR, but still a PR)
Age 50/BW 240#
Cleans 10x1 (105/105/105/125/125/125/145/145/145/145); then 5x3 @ 125#
squat cleans 1-1-1-1-1-1-1-1-1-1 reps
Full squat cleans done after a day of insulating my attic.
Tried hook grip today, will take a while to get used to it.
Still need to work on moving faster off the floor and into the catch position.
Crossfit gives me a raging clue for Daniel Murphy, US NAVAL ACADEMY 29th CO Deck 8-2
44, 5'11", 204lbs
really having a tough time with proper form by trying to power clean heavier weights. i think i need to keep the weight lower until i'm completely comfortable dropping under heavier weight.
elliott, 13, 5'3", 101lbs
dylan, 12, 5'2", 92lbs
45 min. eliptical
Wt: 230 (22%)
CFWU(10) x3 - 18:08 (sub Burgener WU for OH Sq)
WOD - BrandX Pack, did a 3-3-3-2-2-2-1-1-1
3x - PVC, 20#, 40#, 2x - 60#, 80#, 100#, 1x - 120#, 130#, 140#
I probably could have done more, but as A) it was my first time doing ME cleans B) it was in my garage and C) I was using Wal-Mart 3/4 bar steel weights, I thought it was best to call that good for now. My left shoulder is going to truly be a hinder on me doing these O-Lifts.
95, 115, 135, 145 (F), 85, 95, 105, 115, 125, 135
Bad bail out at 145 and pull an abdominal muscle--scared the crap out of me, so I went back down to work on form and get confidence back.
Warmed up well and decided to do ten sets of three reps to work on smoothness and form. Started with a 45lb bar and did the last two with 185. I think by working this way I felt more and learned alot about myself. I felt like a lifter today....wonderful.
In reference to Marcus, Crossfit has lifted my threshold of pain. When you can push through the pain of a tough workout, that translates to running, work.....hell anything tough. I'm amazed how much easier hard tasks have become because I just don't feel the pain,or maybe better put, I can stand being uncomfortable without thought. Does this make sense?
Tried to get nice and low. PS I love cleans.
95, 105, 115, 125, 135, 145, failed on 155, 135, 145, 135, 135
PR day again today!
Although, I noticed that my landing stance was pretty wide toward the end there. Not sure why.
Got 175 last time but was consistently heavier this time, so don't know if improvement or not.
"Take each clean from the ground and catch in a squat."
Didn't really do the "catch in a squat" part :(
couldn't get to a gym so did
tabata squats highest rep 19 lowest rep 14
tabata pushups high 22 low 9
tabata situps unanchored high 10 low 6
bwt 240 age 31
Buttercup version: 5 sets of 5 with pvc, for form.
My substitutions: I did front squats to a box since I'm still working on going deep.
18"/16/14/12 (messed up on form, finished with 14/14.
105x10x1 barefoot squat cleans. Bwt 113#.
#5-Sam, I don't remember the actual name of it, I think it starts with a "C"? I, along with the rest of the boys, were still feeling the effects of the night before. Menton days were fun.
155 x 4
135 x 5
practiced hang squat clean @ 155lbs.
Had lots of pain in my elbows (tendonitis) at 155. Had to drop and focus on form. Narrow grip helped a lot so I think I was too wide initially. Will go heavy next time around.
Sore wrist; wherein, I appreciate anew the fact that oly lifts done with less than perfect form punish the weaker points of the movement chain.
5' 11", BW 80 Kg, Age 28
All weights in Kilo's
60, 65, 65, 70, 70, 75, 75, 80 (f), 80- New PR!
had to stop there, intense pain in the outsides of my biceps
roland-did assisted w/both. Could not do the total 300 reps of dips, though this was a little excessive, so I did 150. I also did 74 pu's. Time was not taken.
Booty-do-did 1 dip for every 1 ring dip w/40 pounds assistance on dips and pu's. Time was 21:04.
went from 95 to 185. could do more weight next time.
form was good: ass to ankles.
Did this workout after Monday's wkout.
Good full squat at catch. Felt really slow off the floor though. Deadlift obviously needs work. felt good about getting 185 though.
BW = 140 lbs.
1 x 95
1 x 115
1 x 135
1 x 145
1 x 155 (PR)
1 x 155
1 x 160 (PR)
1 x 160
1 x 165 (PR)
1 x 165
1 x 135
1 x 145
1 x 155
1 x 165 (x3)
1 x 175 (x2) pr
1 x 185 (f)
1 x 185 (f)
5 x 135 (x2) work on form
Yesterdays Cleans 35kg/45kg/55kg/60kg/65kg/70kg/75kg(m)/75kg(m)/75kg(m)/70kg
Today's WOD: 10 pull-up/10 dips x 10 - time 19:19 (assisted with gravitron)
155 155 165 175(pr) 175 175 175 155 155 155. Much stronger than last time, failed then at 170 and finished with 135's. Get some...
Close enough to post here:
Warmup: 500m Row, D5, 1:45.4
ME Hang Power Cleans:
255F, 255F, 225x1
Decent day on the cleans. Got frustrated early, came back strong.
mfbunch: wu .5 mile jog, 3 x (10 ohs, 10 ghd situps, 10 back extension, 4 pullups, 6 dips, 8 pushups)
wod: 45, 65, 85, 85, 105, 115, 135, 135, 155, 155
joeyd: same warmup
wod: 45, 65, 85, 85 , 105, 115, 135, 135, 155(f), 135, 145
finished with stretching
Heard my knee pop on the 2nd 80. No pain, but it scared me enough to ease up a little and make sure I don't injure myself. Thought I would make it to 95 today, but couldn't get there.
Last time went up to 165, but I was feeling a "twinge" in my left shoulder so I stopped a little short this time.
did the WU Then 10 sets but of 2's and 3's
used this for clean practice more than trying to lift heavy. Finally something clicked and my rack for the clean yesterday with the tthrusters
progression form bar to 70#
Also finally mad a progress with OHS with bar.
Any pointers for grip width?
empty women's bar warm-up cleans
Started with bar to see how my form was. Felt okay, so I added weight gradually to see where my form started breaking down. Stopped at 115.
Worked up to 155 (PR by 20) form IS improving. Quite a bit more in the tank, I can feel it!
Slow and steady...
M-45, 45, 45, 45, 45, 50, 50, 50, 50, 50
D-95, 95, 95, 95, 115, 115, 125, 125, 135, 135
400 m run + 3 x CFWU
My last PR was 62#
Age 31, body weight 181
Never done cleans before, so, um, that's four PRs? :)
CFWU x 3
135-155-165-175-185-195-205-215(pr)-225(failed X 5)-225(pr)
Trouble at 225, but I knew I could get it. Consistently, struggled receiving the bar (too far forward). Need to practice releasing the grip/tension at the wrists after the extension and allow the bar to roll back to the fingertips at the racked position, which makes getting under the bar- FS position- easier. Eddie L., thanks for the tip.
actually did this on the rest day of tuesday but posting here for future reference
bwt 240 age 31
85x3 105x2 125x2
135x1 155x1 175x1 185x1 195x1 205 failed 1st attempt, 205x1, 215 failed twice, 215x1 new pr
still need to work on getting it in a better rack position and definitely thinking too individually about the movement and the different pulls.
Comment: Completed with 60kg
65 75 85 95 100 105 110 115 125 135 f
I need to work on getting under the bar a bit quicker but I felt pretty good otherwise
CFWU X 3
Not getting under it real good
Recovering from a sore shoulder, and need to work on form, so light weight was the order of the day.
Not much weight, but good work on form. :)
95, 105, 115, 125, 135, 140, 145, 150, 155 (fail)
135 was a PR
125 x 15
155 dl 2x12 working on velocity off the deck
did a lot more reps than required to work on form, ended by doing 155 about 5 times. PR.
hurt my shoulder doing cleans...
ended up doing light weight 100lbs
rode bike 40 mins
full squat clean
135 160 170 180(Pr) 185(fail, mental puss out) 170 160 155 135 135
UGH!! Had to catch up on a few so did a mix of stuff today.
5 rounds of 5 shoulder press (45, 50, 55, 60, 65)
Cleans 1x65, 9x75
Straight Leg Deadlifts 5 rounds of 5 with 85lbs
Camp Taji, Iraq
Worked on form for a while. Highest weight cleaned was 135#. Definately have landing stance too wide right now. Have some technique issues to work on.
Forearms, wrists and hands aching after this one.
Still having a hard time cleaning. Weight gets supported on arms. Unable to get it up to shoulders due to wrists not being able to bend backwards far enough.
This is one of those exercises where I could use a 2nd person to watch my form...
All the fails at 195 were in the transition portion--unable to get elbows out in front to catch & rack weight.
Clean 1-1-1-1-1-1-1-1-1-1 reps
1 x 75#
1 x 85#
1 x 95#
1 x 105#
1 x 115#
1 x 125#
1 x 135#
1 x 145#
1 x 155# Fail
1 x 155# Fail
Then I did:
HSPU: 6,5,2,5 (face to ground and all the way up)
L Sit PU: 10,6,5,6
135-155-175-205-215-220-225-230 PR-230F-205f-205 power clean
3x185 front squats
5xjumpshrug/highpull/clean combo 135#
3sets,95 125 135
111 X 1
131 X 1
141 X 1
146 X 1
151 X 1
156 X 1
156 X 1
156 X 1
146 X 1
146 X 1
cfwu x 3
85 105 115f 115 125 135 145f 125 105 105
technique sucked,felt weak
135x5/155x5/175/185/195/205/215 fail could not commit psychologically
Finished off with some heavy bp
done 2 nov:
7 sets at 115 concentrating on form
3 sets at 135
Clean 1-1-1-1-1-1-1-1-1-1 reps
57.5 (fail) was almost there! darn
Hello everyone! I am a dork and my form is crap. Plus, I couldn't finish it because I'm lazy. Plus, that last one was more like a bicep curl.