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Posts Tagged ‘HangClean

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From the video WOD with Pat and Boz
10 Dumbbell Hang Squat Cleans at 20kg
10 Pushups
x 10 rounds

I’ll be subbing 15kg dumbbells for the 20s.

Exercise Sets/Reps/Dist Weight/Time
DB Hang Squat Clean 10 reps 15 kg
Pushups 10 reps 0 kg
 
DB Hang Squat Clean 10 reps 15 kg
Pushups 10 reps 0 kg
 
DB Hang Squat Clean 10 reps 15 kg
Pushups 10 reps 0 kg
 
DB Hang Squat Clean 10 reps 15 kg
Pushups 10 reps 0 kg
 
DB Hang Squat Clean 10 reps 15 kg
Pushups 10 reps 0 kg
 
DB Hang Squat Clean 10 reps 15 kg
Pushups 10 reps 0 kg
 
DB Hang Squat Clean 10 reps 15 kg
Pushups 10 reps 0 kg
 
DB Hang Squat Clean 10 reps 15 kg
Pushups 10 reps 0 kg
 
DB Hang Squat Clean 10 reps 15 kg
Pushups 10 reps 0 kg
 
DB Hang Squat Clean 10 reps 15 kg
Pushups 10 reps 0 kg
 
Time:

0:18:46

 

That was…
Tough, but good. Even though I’m tired it feels sooo good to do something physical.

Food

  • Oats w pear, nuts, protein [4, 3xFat]
  • Coffee
  • Tuna, hokkien noodle prawn stir fry
  • Sardines, nuts, pear [2]
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Bike / road / commute

ITT home
Not you-are-on-the-way-to-destruction hard, but fast enough to come close to record time with an unfriendly wind and only moderately good traffic lights.

Time:

0:41:53

 

Then…
Thanks to Gym Jones for this little number.

“Developed by Pat O’Shea in 1969 and refined during the two following decades. Typically an IWT session involves a set of 8-12 reps of an “athletic lift” immediately chased with two minutes of free exercise @ 90-95% of capacity, followed by two minutes of rest. This is repeated for a total of three sets after which the athlete is rewarded with a 5-minute break. The first phase is repeated though the lift and the free exercise are changed. Recovery periods are the same. Phase three involves a circuit of complementary movements, often using bodyweight, with 4-12 reps and 3-10 rounds.”

 

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Exercise Sets/Reps/Dist Weight/Time
Hang Clean 12 reps 45 kg
Step-up 24″ 2 min
Rest 2 min
4 rounds

Rest 5 min
 
Front Squat 10 reps 45 kg
Skip 2 min
Rest 2 min
4 rounds

Rest 5 min
 
Pull-ups 8 reps 0 kg
Push-ups 8 reps 0 kg
Knees-to-Elbows 8 reps 0 kg
Double Crunch 8 reps 0 kg
Run 1 min
3 rounds

Rest 5 min
 
Press 1 rep 40 kg
Press 10 reps 20 kg
Time:

1:07:00

 

So…
Interesting stuff. The first round of hang cleans I miscalculated and loaded the bar with 50 kg instead of 45 which made it very hard to regrip and maintain form. Fixed that one up pretty quick.

In all other regards it’s entirely manageable; which is probably why it comes as such a surprise when you come out the far side of it, sit down and realise just how tired you are. The rest makes for a kind of enforced pacing.

Food

  • Muesli w/protein and fruit
  • Coffee
  • Nuts
  • Dried apricots
  • Beef burgundy pie
  • Nuts
  • Apple
  • 4 egg scrambled eggs

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Basically…
2 min at each station, alternating sets with your partner (one works while the other rests). If you’re more than half way through your set when the timer goes, you get to rest while your partner starts on the first set of the next station. If you’re less than half way through, you move straight to the next station.

Three rounds of 2 min each station:

Exercise Sets/Reps/Dist Weight/Time
Wall Ball 10 reps 6 kg
Aquabag Hang Squat Clean 10 reps 20 kg?
Ab-wheel Rollout
(weak, from the knees)
10 reps 0 kg
KB Snatch 5 reps es 16 kg
Med Ball Thrusters 5 reps 11.6 kg
Ring Push-ups 5 reps 0 kg
Chin-ups 5 reps 0 kg
Time:

0:42:00 (2 min x 7 stations x 3 rounds)

 

Food

  • Muesli w/yoghurt and strawberries
  • Tea
  • Orange Juice
  • Kiwi fruit
  • 1/2 a Salmon risotto, 1/2 a Pumpkin and fetta pizza
  • Coffee
  • Soba noodle and pork soup
  • Organic hot cocoa w/honey
  • Green tea

December 2017
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On the bike

CrossFit benchmarks

100 Burpees: 11:07 10:32
50 Burpees: 4:24
Angie: 30:47 (60 pull-ups only)
Annie: ---
Cindy: 13 rounds
Dianne: 39:07 (scaled)
Elizabeth: 24:47 (scaled)
Fight Gone Bad (3 rounds): 311
Filthy Fifty: 31:16
Fran: 10:31
Grace (35 kg): 4:25
Hangover Cure: 8 rounds
Helen: 11:10
Jeremy: 13:33
Kelly: 36:09
Linda (scaled): 1:17:04
Michael: 32:30
Murph: 54:17
Nancy: 17:30 (scaled to 35 kg)
Nate: 7 rounds (scaled)
Nicole: 3 rounds, 19 pullups

Row 1k: 3:26.3
Row 2k: 7:15.4
Row 500m: 1:35.7
Run 5k: 24:00

Weightlifting PBs

1RMs
Bench Press: ---
Clean: 70kg
Jerk: 70kg
Press: 52.5kg
Snatch: 47.5kg+
Squat (back): 102.5kg
Squat (front): 85kg (x2)
Deadlift: 130kg
CrossFit Total: 623

 

3-20RMs
3RM OHS: 55kg
3RM Front squat: 82.5kg (x5)
3RM Back squat: 90kg
3RM Deadlift: 130kg
 
5RM Press: 45kg
5RM Front squat: 82.5kg
5RM Back squat: 90kg
5RM Deadlift: 120
 
20RM Back squat: 65kg

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