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Burgener Warmup
Strength
Power Clean (3-3-3-3-3, 60 to 70%)
WOD
5 rounds of
- 5 Unbroken strict weighted pullups
- 5 Unbroken overhead squats
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Hang on the bar reverse wide grip. 3 rounds.
Charlottesville's most experienced functional fitness and weightlifting center.
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.
How do we determine what weight to use for the pull-ups?
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.
it would probably be about 60 to 65% of your max for each. powercleans are 1 minute of rest.
PC: 143#
WOD: 4:58 with 25#PU / 89# OHS
111 power clean
4:24 45 lbs ohs
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)
PCs: 77#
WOD: 4:28 (blue band PUs, 45# OH squats)
PC: 62#
No WOD for me, LSD* tomorrow wanna save the legs
*Long slow distance
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)
PC 133# , 4:34 WOD no weights PU, 95# OHS…
PC: 57# (5-5-3-3-3) too light
WOD: 4:28, jpu, 45# OHS
You’re getting so strong!
PC: 111#
WOD: 4:28, 35# pu (unweighted last 2 rounds), 67# OHS
PC: 133#