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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Friday 5/22

0430 at CrossFit Oldtown before coaching classes

Murph with a 20lb Weight Vest
1 mile run
100 Pullups
200 Pushups
300 Squats
1 Mile run

Book it. My time was closer to 45min then 30min, never turned on the clock.

I’m now VERY hungry and thirsty!

“Moral courage, the courage of one’s convictions, the
courage to see things through. The world is in a constant conspiracy against
the brave. It’s the age-old struggle – the roar of the crowd on one side and
the Voice of your conscience on the other.”

 - Gen. MacArthur

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My Workout:

I wanted to work some strength, skill, and conditioning – I went with a simple Barbell complex to get the job done!

Standard: Never put the bar down

Hang power clean x 3, Push Jerk x 3, Front Squat x 3

I set the watch on a three minute repeat timer – so a new round started every 3 minutes. My goal was to work heavier each round .

I burned through 5 “warm-up rounds” by slowly ramping the weight up.  Round 6 was OK, I felt out of my groove on the push jerks so I repeated it…and there I decided to stay for 5 total rounds.

So in the end it was a 30 minute workout.

5 ramp up sets at 3 minutes each = 15 minutes

5 working sets at 3 minutes each = 15 minutes

I now have data to improve upon for my next workout.

There are plenty of places I can go to increase my work capacity: Increase weight – decrease rest – increase sets – increase reps – and more….

Setting a timer or stopwatch to your strength work can add a new dimension to your training. There are plenty of ways to get stronger!

-jh

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You’ll love the high intensity of this one!

Burn through the Gauntlet as fast as you can and record your final time.

If you survived, dare to run the Gauntlet again!

(After a rest of 5-10 minutes)

CrossFit Oldtown Workout
“Gauntlet”
350 meter Row
30 Air Squat
25 CrossFit Kettlebell Swings
20 Jumping Slamball
15 Dumbbell Push Press
10 Pullups
5 CrossFit Burpees

 Here is a Video demonstration, enjoy!

Check Out; the CrossFit Oldtown Community site

Check Out; Our membership packages

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