canadian pharmacy canadian pharmacy online canadian pharmacy online canadian pharmacy canadian pharmacy online review canadian pharmacy online review canadian pharmacy online canadian pharmacy canadian pharmacy online
  • Opening Hours



    1850-1945 (not on Friday)

    SATURDAY: 0800 | 0900


  • Contact

    Let's Keep In Touch!X


    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.


101101 Monday: 3 Position Clean

By jerry Comments

101101 Monday: 3 Position Clean

WOD 1) 20min Skill/Strength session:

High hang clean, above the knee clean, from the floor clean plus one Push Jerk, High hang clean, above the knee clean, floor clean plus one Split Jerk.

This is one set, add load each set if comfortable, you should be able to get at least 6 sets in. Start with around 50% of your 1RM. This is what is referred to as a 3 position clean. Working from the top down will help you early arm pullers!

WOD 2). “Lucky 13″

13,12,11,10,9,8,7,6,5,4,3,2,1 Hand release pushups

26,24,22,20,18,16,14,12,10,8,6,4,2 Air Squats

“Alternate WOD”:

Cash in with 800m run:

[8 Hand release pushup, 8 KB High Pull, 16 Air Squats] x 10 rounds

Cash out with 800m Run




  1. Sean Mulcahy says:

    WOD 1: 215
    WOD 2: 6:35

  2. Fred says:

    W1: 115 failed 135 on HH clean.
    W2: 7:50

    love complexes b/c it highlights weak areas

  3. Sean C says:

    WOD 1: 155
    WOD 2: 12 something
    +1 loop

  4. Crystal says:

    Alternate WOD — 20:26

  5. Jeremy Moss says:

    WOD 1: 145
    WOD 2: 11:17

    Dialing back a little bit this week before the Hopper.

  6. WOD 1: 75
    WOD 2: 6:45

    Need to work on getting under the bar on my cleans.

  7. Alternate WOD today…23:37 w/35lb kettle bells

  8. WOD 1: 125
    WOD 2: 7:21

  9. Mike Hart says:

    WOD 1: 165
    WOD 2: 6:00

  10. Harold Doran says:

    Worked up to 155# on the cleans and then stopped. Don’t recall my WOD 2 time exactly, I think it was 6:58??

  11. Jason Brown says:

    Wod 1: 165
    Wod 2: 13:12? (I lost count at one point on the reps so I think I duplicated a round or two around 5-6. Oh well, it makes me stronger in the long run)

  12. Kevin Hare says:

    WOD 1: 205
    WOD 2: 13:36

    Not awake yet…

  13. Mark Davis says:

    Hopper week!

    The goal is to get some work in, do a ton of mobility work, and exert a little intensity on Mon/Tues.

    A. 145# – Did only 4 sets and focused on perfect form (75#/95#/125#/145#.) Could have done another 40# if I wanted. I asked Jerry to be very critical of my form, and I did not hear much. I was very happy with that.

    B. 7:20 – 3 seconds slower than Chad. I wrestled with taking it easy vs. beating Chad. Clearly those moments of thinking about it cost me. Pushups were flying, air squats made me pause a little. Legs were burning at the end, but that passed in 5 minutes. If this is in the Hopper, I will gladly go all out and be crippled.

  14. Grace Chung says:

    WOD 1: 110
    WOD 2: 6:40

  15. WOD 1 105 (failed at 110)
    WOD 2: 8:26

  16. Joe Hart says:

    135 – Failed on second hang clean. Much work to be done on form.

  17. WOD 1: 85lbs
    WOD 2: 8:32

  18. WOD 1: 130
    WOD 2: 9:32

  19. steven.reiss says:

    WOD 1: 155

    WOD 2: 8:30


Forging Elite Fitness in Alexandria Since 2007
805 N. Royal St., Alexandria, VA 22314