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Tuesday, October 8th 2013 - Hang Power Cleans
Posted: 09 October 2013 10:35 AM   [ Ignore ]   [ # 46 ]
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jennmedic - 09 October 2013 10:31 AM
OPG57 - 09 October 2013 08:46 AM
jennmedic - 09 October 2013 07:41 AM

Today did not go as planed. Spent the day on roof replacing and repairing shingles and vent boots. 8/12 pitch my legs and knees are done. What started out as an hour project turned into all day ordeal

3 hr martial arts PM.

Saw some good numbers on hang cleans today.  Good job guys.

8/12 pitch! yikes! . That’s a steep roof Jenn.  You almost need to be roped off on that one. I bet your legs are fried. But look on the bright side, You got to put some of that CF fitness to the test. I wonder how many folks out there in CF have ever done a real back buster like hand stacking 100-200   90-110 lbs. bales of alfalfa. Now That’s a real work out wink .  Just like spending a hot day on a roof . Hope you didn’t scuff to many shingles. Yep I’ve done roofs myself. Us big guys got to get off the roof before the Sun heats the shingles up. and our boots mess them up.  Have a great day Jenn.

Used an old couch cushion. Good sticking power still not my favorite job. I agree slinging wire wrapped alfalfa bales is tough work but I like it.

A Country Boy Can survive wink  flag

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 09 October 2013 10:49 AM   [ Ignore ]   [ # 47 ]
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OPG57 - 09 October 2013 10:35 AM
jennmedic - 09 October 2013 10:31 AM
OPG57 - 09 October 2013 08:46 AM
jennmedic - 09 October 2013 07:41 AM

Today did not go as planed. Spent the day on roof replacing and repairing shingles and vent boots. 8/12 pitch my legs and knees are done. What started out as an hour project turned into all day ordeal

3 hr martial arts PM.

Saw some good numbers on hang cleans today.  Good job guys.

8/12 pitch! yikes! . That’s a steep roof Jenn.  You almost need to be roped off on that one. I bet your legs are fried. But look on the bright side, You got to put some of that CF fitness to the test. I wonder how many folks out there in CF have ever done a real back buster like hand stacking 100-200   90-110 lbs. bales of alfalfa. Now That’s a real work out wink .  Just like spending a hot day on a roof . Hope you didn’t scuff to many shingles. Yep I’ve done roofs myself. Us big guys got to get off the roof before the Sun heats the shingles up. and our boots mess them up.  Have a great day Jenn.

Used an old couch cushion. Good sticking power still not my favorite job. I agree slinging wire wrapped alfalfa bales is tough work but I like it.

A Country Boy Can survive wink  flag

Yep

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Posted: 09 October 2013 12:42 PM   [ Ignore ]   [ # 48 ]
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TEG368 - 09 October 2013 01:19 AM

Took a rest day the last two days body is overworked and needed the rest.  Glad I listened.  Felt great today.

131008

“Dragon”

For time:
Run 5k
4 minutes to find 4 rep max Deadlift
Run 5k
4 minutes to find 4 rep max Push jerk

Deadlift 205#
Push Jerk 105#
1st 5K 22:49
2nd 5K 22:12
54:03

R.I.P.

Finished it off with 3 rounds not timed of:

Toes to Bar 10 reps
Decline situps w/35#

Solid workout for you, and looks like you’re in great shape for your marathon. I forgot, is it this month or next?

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Level 1 Cert, June 2008
Went away in 2010, came back to CF in April 2013

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Posted: 09 October 2013 01:55 PM   [ Ignore ]   [ # 49 ]
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WU
3x(Samson stretch, 10 OHS w/ PVC , 16 GHDSUs, 12 GHDBEs, 12 dips)


WOD - 130930
Pack
6 rounds for time of
Run 200 meters
15 Burpees
Set up under a bar that is one foot above your reach for burpees. Jump and touch the bar for each burpee rep
19:09


$O: 15 KB swings 1.5 pood

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 09 October 2013 03:32 PM   [ Ignore ]   [ # 50 ]
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Hang power clean 3-3-3-3-3-3-3 reps

Post loads to comments.

Compare to 130619.


95-125-135-145-150-155-165f

LOOOONG time since I’ve done any kind of heavy (for me) clean…... that was hard!!

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38/M/6’2”/200

180 - 2009/10/31

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Posted: 09 October 2013 04:44 PM   [ Ignore ]   [ # 51 ]
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Hang power clean 3-3-3-3-3-3-3 reps

115, 125, 145, 165, 180 PR, 180 PR

Compare to:
95, 115, 135, 155, 165, 165, 175

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M/34/5’ 10”/182#

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Posted: 09 October 2013 07:11 PM   [ Ignore ]   [ # 52 ]
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AntDawg - 09 October 2013 04:44 PM

Hang power clean 3-3-3-3-3-3-3 reps

115, 125, 145, 165, 180 PR, 180 PR

Compare to:
95, 115, 135, 155, 165, 165, 175

Good numbers AntDawg. Well done!

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

Profile
 
 
   
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