15 thoughts on “Friday Workout: Power Cleans, Weighted Pullups, Overhead Squats

  1. If you have a journal subscription and you want to feel horrible about yourself I urge you to check out the new video of Khalipa doing the power clean/burpee WOD that we did last Tues. He does it w/ 185# in 2:46. wow. wow.

  2. How do we determine what weight to use for the pull-ups?

    1. i’m stumped too. 30 seconds between PU sets, but doing work, so HR and breathing will increase making it harder. i could be way off, but i would guess 1/3 to 1/2 of what we did in the last weighted pullup 5×5 which had 3-5 min between sets.

    2. it would probably be about 60 to 65% of your max for each. powercleans are 1 minute of rest.

  3. PC: 143#

    WOD: 4:58 with 25#PU / 89# OHS

  4. 111 power clean
    4:24 45 lbs ohs

  5. Gretchen Kittelberger February 12, 2010 — 7:55 pm

    Snatch: 3-3-3-1-1-1 (77-82-89-94-99-99)

    5 rnds: 3 HSPUs, 5 clapping push-ups, 10 jumping squats 4:53??? (maybe)

  6. PCs: 77#
    WOD: 4:28 (blue band PUs, 45# OH squats)

  7. PC: 62#

    No WOD for me, LSD* tomorrow wanna save the legs

    *Long slow distance

  8. PC: 77#
    WOD: 3:18 (Time only looks stellar because I did knee push ups instead of pull ups due to funky hand injury, 35# OHS)

  9. PC 133# , 4:34 WOD no weights PU, 95# OHS…

  10. PC: 57# (5-5-3-3-3) too light
    WOD: 4:28, jpu, 45# OHS

    1. You’re getting so strong!

  11. PC: 111#
    WOD: 4:28, 35# pu (unweighted last 2 rounds), 67# OHS

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