Posts Tagged ‘HangPowerClean

5-3-1 Back squat @ 80, 90 (PR), 97.5 kg

15 Hang power clean @ 35kg
15 Burpees
x 3 rounds
= 9:45

I’ve also succumbed to the madness of a 100 burpee challenge, or more accurately 100! burpee challenge:

Day 1 = 1 burpee
Day 2 = 2 burpees

Day 100 = 100 burpees.

Today was day 6.


5 pushups
10 situps
15 squats
x3 rounds

Dynamic stretches


5 Thrusters
7 Hang power cleans
All at 30kg

AMRAP in 20 min = 5 and three thrusters


Dynamic stretching
Air squats

5 Press
5 Good morning
5 Overhead squat
x 5 (all at 30kg)


5-3-1 Deadlift @ 100, 110, 120kg :)

3 Hang power clean
3 Split jerk
3 Full squat snatch
x 3 (all @25kg, focus on speed and technique – “Jump!”)

5:00 KB long cycle C&J @28kg, alt. hands every 3 reps


Heavy deadlifts felt A-OK. Decided to do some oly work as a sub for the usual jumping, squatting and stepping and realised how deficient I’ve become through lack of practice / inclusion. It’s hard to believe that I was comfortable enough to snatch 50 kg in Pete’s apartment lounge two and a half years ago, but it was fun to return to technique work.

KB stuff at the end just for a little extra conditioning. Hard, but the limiting factor was slippery hands on the KB.


  • 3 eggs in butter, carrot
  • Strong cappuccino
  • Wheat-free muesli w milk, fruit and yoghurt
  • Strong latté
  • Strong cappuccino
  • 1 piece liquorice all-sorts
  • 1 sausage roll, 1 small piece of quiche, 1 small slice of pizza
  • 1/2 a chicken kiev, veggies in butter and garlic
  • Tea
  • 6-7 pieces chocolate covered liquorice


Dynamic stretching, joint rotations, push-ups, squats, press.

5 Thrusters
7 Hang power clean
All @ 35kg. Doug @ 20kg. Rx = 42.5kg

AMRAP in 20 min = 10
Doug = 6

Not an easy one by a long shot, but it felt manageable. Doug gave it everything and breakfast threaten to come back at him. My efforts encourage and cue Doug made for great excuses to brake up my own sets, which I was happy to do given how I felt on Monday and knowing that the antibiotics are probably tearing me up on the inside.

Hugely improved form from D-Mac all around. Heels stayed planted and full ROM on the thrusters (which turned into snatches for a couple of anaerobic reps – hehe), SDHP obeyed the core to extremity principle as much as form breakdown under that kind of effort would allow. HPC? The understanding is there, and so is the ability, but it’ll take some more ingraining before it will stick under duress.


12 Deadlift
9 Hang power clean
6 Push-jerk
(all @ 45kg, Rx’d at 70kg)
x5 rounds

Time: 19:26 (PR: 16:07)

HPC and PJ form didn’t feel too bad. What I should have written in my notes last time was “never do this at the work gym”. Skinny, textureless, chromed bars do not make for a good or safe experience. I seemed like I spent more time wiping my hands between single reps and collecting toilet paper (poor man’s chalk) than doing the actual movements.

From round two on I used 20 kg dumbbells for the hang power cleans in the hope that distributing sweat between two bars might help. It kinda did, but to get a legitimate time it’s going to have to be with an oly bar.


  • Oats w/WPI, apple, almonds [5/3/6]
  • Coffee
  • Veggie salad w tuna + olive oil [4/4/6]
  • Coffee
  • Apple, almonds, sardines [2/2/4]
  • Apple [0/2/0]
  • Chicken w veggies + olive oil [4/3/4]
  • Lots of Fee’s awesome hedgehog [0/6?/0]
  • Chai tea


7 x 1 Hang Power Clean
1. @ 50 kg
2. @ 55 kg
3. @ 60 kg
4. @ 62.5 kg
5. @ 65 kg
6. @ 67.5 kg (Fail)
7. @ 60 kg

All good up to 65, although my stance moved a little wide on the catch. 67.5 just wouldn’t come up though. I don’t think it was for lack of strength, but technique. It would be really good to have someone to coach me on this. I had the same problem last time.



2 x 12 min on : 2 min off
Interval 1: 4.2 km @ Avg 21 / Max 25.4 km/h ♥166/171
Interval 2: 4.13 km @ Avg 20.7 / Max 27.1 km/h ♥166/177

Pearl Jam, VS


  • Oats w/WPI, 1/2 apple, strawberry, almonds [4/3/6]
  • Two sausages w onion in bread [3/4/2]
  • 1/3 cup of yoghurt [1/2/1]?
  • Coffee
  • Omelette w mascapone + salmon [3/0/2]
  • 500g steak w roast veggies + glass of red wine, 1 tsp almond butter [6/3/4]


“DT” (scaled)
12 Deadlift
9 Hang power clean
6 Push-jerk
(all @ 45kg)
x5 rounds




HPC and PJ need a lot of work. Slippery bar at work didn’t help, but it wasn’t the primary problem. A little humbling given that the weight wasn’t huge, but a smart scale in the end.


  • Grilled eggplanet w tumeric, olive oil, nuts and 2 scrambled eggs + 1 apple [2/3/4]
  • Black tea
  • Roast chicken, broccoli, zucchini, a little gravy, almonds [4/1/4]
  • Sardines, almonds, apple [2/2/2]
  • Chai tea
  • Lamb chops, salad, olive oil [5/2/4]
  • 1/4 dark chocolate bilby
  • Tea


Friday 080829
‘Nasty Girls’
50 Squats
7 Muscle Ups (scaled to: 7 dips + 7 body rows)
10 Hang Power Cleans at 60kg
(scaled to: 40kg)

Exercise Sets/Reps/Dist Weight/Time
Squats 50 reps 0 kg
Ring Dips (touch and go) 7 reps 0 kg
Ring Body Rows 7 reps 0 kg
Hang Power Clean 10 reps 40 kg
Squats 50 reps 0 kg
Ring Dips (touch and go) 7 reps 0 kg
Ring Body Rows 7 reps 0 kg
Hang Power Clean 10 reps 40 kg
Squats 50 reps 0 kg
Ring Dips (touch and go) 7 reps 0 kg
Ring Body Rows 7 reps 0 kg
Hang Power Clean 10 reps 40 kg



As soon as I picked the bar up it was apparent how long it’s been since I’ve done any kind of o-lifting movemnts. The 40kg got better as time went on, but it turned out to be a wise scale with the rain. I doubt my grip would have held with much more for 10 reps in the wet. This is a fun one to punch through. I’d love to be able to do it as prescribed.


  • Oats w pear, nuts, protein [4]
  • Coffee
  • 4 scrambled eggs, nuts, spinach, peas & broad beans [4]
  • Steak, mushroom and garlic sauce, veggies [4/2-3xFat]
  • Oats, protein, blueberries [2]


Monday 080414
Hang power clean:
1-1-1-1-1-1-1 reps

Exercise Sets/Reps/Dist Weight/Time
Hang Power Clean 1
1 reps
67.5 kg


Pete and I did these together at his place with bumpers, which was ace.

I had a lot of trouble with these. At first with my footwork, which kept moving as if I was unconsciously thinking about splitting and, as the weight got heavier, with the whole movement. Attempting 65 I couldn’t get the weight to move at all and some pulling very early with my arms seemed impossible to correct.

After working on it some more with Pete, we worked out that it was my dip that was the problem! I was ‘dipping’ forward from the hips, as if putting down a deadlift, instead of quarter squatting straight down. Correcting that brought the bar up much quicker. I didn’t redo the lifts, but I’m confident that next time I’ll do much better at this one.


  • Oats w berries, nuts, protein [4/2xFat
  • Coffee
  • Pumpkin soup, chicken, nuts [~4]
  • Chicken, nuts, apple [2]
  • Burger Edge burger with the lot and chips :X
  • Nectarine

September 2020

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: 24:05 (Feb 17)

Weightlifting PBs

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


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