Squat Clean, Power Clean, Clean Pulls –  All great movements to build explosive strength!

Yes, there are coaching nuances…

“Shoulders over the bar”, “double knee bend”, “Pockets and Jump”…

But that’s what coaches are for!

No coach?

Be your own freakin’ coach! – Watch plenty of video – record yourself – analyze!

No excuses…

BE POWERFUL!

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Workout #1 at 4:15AM:

• 2nd squat clean workout in the past week; second squat clean workout in the past year. A few nagging aches left this lift on the shelf but I am back. At 42.5yrs young ya gotta know when to hold em’ know when to go all in; never fold, never ever give up.

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Saturday mornings are great – I always have extra time to play as our workout is at 9:00AM.

Goal today was to hit same heavy singles – no PRs or something to write about but felt solid enough to think these squats were good and the top end number will get bigger.

Finished with 3 sets of 10 in the strict press and good morning.

CFOT brought some Awesome back squats as well!

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I woke up early excited to hit some snatch singles – goal was to slowly working up to a heavy load.

Snatch workout 4:15AM

70% x 1 rep, add 5 pounds every minute. I was a bit off today so I adjusted goals and kept it light to dial in on form. I hit around 15 singles. I was a bit soft under the bar, that happens when you’re not moving as fast as you should!

I’m still crushed from yesterdays rope climb and board push madness!

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L-Sit Power Pull Rope Climb:

WORKOUT: “Playing on The Rope”
15 rounds:
1 rope climb, 20 Block Pushups

I played around with different variations on getting up the rope: “Donkey Kong”, “Power Pull”, “L-Sit”, “L-sit power pull”. The result; (almost 24 hours later) my forearms and biceps are still “swole” from the effort = killer upperbody strength day via the bodyweight model…

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Workout #1 at 4:15AM

• Work-up up to a 1 rep max in the Overhead squat.
• I took my time and ramped up; hit several heavy singles, then missed at a weight I’ve done before – backed off to 70% and hit 3 sets of 5 reps. I felt good about the workout; it was pretty early in the AM and usually save max attempt workouts for later in the day.

Workout #2 at 11:00AM

1. Work-up to a heavy single in the power clean.
2. Drop to 70% of the Power clean session Max. Perform 2 squat cleans every minute on the minute. Add 5lbs each minute until I can no longer answer the bell – then ladder back down by 5lbs each minute until at original weight on the bar!

Loved this minute of power workout; I will repeat it again soon! Good technical work, conditioning work and power output

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I took 3 days off after Murph and wanted some more weight vest fun on Tuesday – My emphasis on non-barbell days are on core strength and Moderate GPP.

Pushed it a bit on this one:

20 Rounds:

10 Sledgehammer Strikes

8 Depth Pushups

6 Pullups

Abs and core activated, some upper body strength work; Mission complete!

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I like to go hard. I like to workout often.

I know I can’t go hard all the time.

Moderate intensity GPP has always treated me right for active recovery and working on specific areas.

Thursday 5/21 Workout.

0430 before coaching classes at CrossFit Oldtown.

5 Rounds
20 Second L-sit hold
25 Weighted Dead Animal Crunches
30 Sledgehammer Strikes

Abs properly addressed

1130 out at a Park:

15 minutes of easy sled dragging

Pump some blood into the glutes, hams, quads, low back to aid in recovery and moderate gpp plus I got some sunshine!

In Strength,

Jerry

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When it comes to the Heavy Weights it’s OK to be Hard-Headed.

Yes, you have to be smart and listen to your body if you are tired or injured BUT…

Sometimes the difference between making a lift or missing is ATTITUDE!

Be aggressive…

INTENT plays a HUGE factor.

Do you intend to crush it…or are you simply hoping for the best?

Day 3 May 20th:

Workout 1 at 0425
Barbell Snatch – It was really early in the AM; it’s tough to be fast this early! My goal was to play around with some heavy singles, working heavy but not at MAX. I worked up to 90% of my best then went back down to 80% for 10 sets of singles. I felt good after and ramped back up to 95% of my max for a single. A FUN morning!

Workout #2 at 0800

5 sets

Weighted pullups x 1-3 reps

Max effort single in the Snatch Push Press (see the video above)

Extra GPP

5 Minutes of Farmers Walk.

Another solid day and Personal Record in the Push Press!

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Yesterday was a tough spinal loading day with the BS and PP so I backed off the barbells and had at some body weight movements.

Workout #1 at 0430 was a descending couplet:

10, 9, 8, 7…1 Pullups

and

20, 18, 16, 14…2 Pushups.

It was quick and got the job done!

Workout #2 was at 11:30am I hit 40 yard sled push FAST, drag back easy x 8 rounds (around 10 minutes)

Then 10 minutes nonstop of sled dragging. This felt really good!

A video of the chin-up and pushup couplet:

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