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WORKOUT OF THE DAY

101101 Monday: 3 Position Clean

By jerry21 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

Comments

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21 Comments to "101101 Monday: 3 Position Clean"

  • Gar Whaley says:

    November 1, 2010 at 7:37 am - Reply

    I was present

  • Sean Mulcahy says:

    November 1, 2010 at 7:50 am - Reply

    WOD 1: 215
    WOD 2: 6:35

  • Fred says:

    November 1, 2010 at 8:34 am - Reply

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

    love complexes b/c it highlights weak areas

  • Sean C says:

    November 1, 2010 at 8:51 am - Reply

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

  • Crystal says:

    November 1, 2010 at 10:03 am - Reply

    Alternate WOD — 20:26

  • Jeremy Moss says:

    November 1, 2010 at 10:09 am - Reply

    WOD 1: 145
    WOD 2: 11:17

    Dialing back a little bit this week before the Hopper.

  • Jessica Gunder says:

    November 1, 2010 at 10:26 am - Reply

    WOD 1: 75
    WOD 2: 6:45

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

  • Dayna Lewnes Blumel says:

    November 1, 2010 at 10:46 am - Reply

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

  • Danya Armstrong says:

    November 1, 2010 at 10:57 am - Reply

    WOD 1: 125
    WOD 2: 7:21

  • Mike Hart says:

    November 1, 2010 at 11:07 am - Reply

    WOD 1: 165
    WOD 2: 6:00

  • Harold Doran says:

    November 1, 2010 at 11:14 am - Reply

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

  • Jason Brown says:

    November 1, 2010 at 12:08 pm - Reply

    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)

  • Kevin Hare says:

    November 1, 2010 at 12:38 pm - Reply

    WOD 1: 205
    WOD 2: 13:36

    Not awake yet…

  • Mark Davis says:

    November 1, 2010 at 1:35 pm - Reply

    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.

  • Grace Chung says:

    November 1, 2010 at 1:51 pm - Reply

    WOD 1: 110
    WOD 2: 6:40

  • Adrienne Hoar says:

    November 1, 2010 at 2:06 pm - Reply

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

  • Joe Hart says:

    November 1, 2010 at 6:39 pm - Reply

    135 – Failed on second hang clean. Much work to be done on form.
    8:04

  • Anne Marie Foley says:

    November 1, 2010 at 7:52 pm - Reply

    WOD 1: 85lbs
    WOD 2: 8:32

  • Laurie Wasko says:

    November 2, 2010 at 6:07 am - Reply

    WOD 1: 110

  • Melissa Lopes says:

    November 2, 2010 at 11:28 am - Reply

    WOD 1: 130
    WOD 2: 9:32

  • steven.reiss says:

    November 2, 2010 at 2:33 pm - Reply

    WOD 1: 155

    WOD 2: 8:30

Comments

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