Wednesday: Power Clean for Strength and KB AMRAP

Strength

Power Clean

5-5-5+
(65,75,85%)

*Each set must be consecutive nothing more than a touch-and-go is allowed.
*If you don’t know your 1RM, choose a moderate weight to start with and then add weight each round. On your last set perform as many reps as possible and then plug the numbers into this equation.

(Weight you used today) x Reps x .0333 + Weight = Estimated 1RM
-You will use 90% of your estimated 1RM for the duration of this strength phase.

WOD

AMRAP in 8 min

8 KB Swings (M-72 W-53)
8 Handstand Push-ups

31 thoughts on “Wednesday: Power Clean for Strength and KB AMRAP

  1. Should this be 65, 75, 85% of our 1 Rep Max like front squats last week?

    Also, it’s power cleans and not deadlifts, correct? The header for the post says deadlift, so I just wanted to check. Thanks!

    1. Yes, Lex.

      Sorry I forgot to add in the percentages, and messed up the title. I’ll fix it.
      Thanks!

  2. PC: 77 x 8
    WOD: 8 rounds + 2 KBS (35# KB, 2 abmat HSPU)

  3. 145×5. 5rnds + 5, 1 abmat, 53# kb

  4. 111, 126, 143 x6 (for some reason I did 60, 70, and 80% and just now realized that was wrong)

    Wod: 6 rnds + 5 hspu rx

  5. 160 x 6
    8 rounds +2 hspu rx (games standard)

  6. PC: 57, 67, 75 (x11) Did 60/70/80% as that’s what was on the board. Old 1RM was 94#. New estimate based on today is 102.5#

    WOD: 3 rds + 8 KBS (I seriously suck at keeping my balance and staying in a handstand. Probably 90% of my time was spent trying to get thru HSPUs and I probably did about 20 negatives since I kept falling at the bottom of my PU. Guess I know what my new goal is!)

    1. I was too busy with my tirade to remember to post that I used a 35# KB and 2 abmats. 🙂

  7. well I screwed up and interpreted that 90% thing to be the weight we’re supposed to do… so I did sets of 5 @ 121 (90% of my best clean and jerk, which I think is also my best clean) (thanks logan for explaining how to string them together)

    And 4or5 rds+ 8kbs of 53# kbs and handstands w/ 3 abmats (first time! woo). Thanks Landon for helping me get the kb under control

  8. PC: 89, 99, 111 x 6 (estimated 1RM = 133.2#)
    WOD: 8 rnds + 8 KBS (45#, 30″ Box HSPU)

    Started with my toes on the box, after 2 rnds had to go back to the ol’ knees on the box method.

  9. WOD – 4.5 rds >Rx (70#, parallettes)

    PC – 133, 150, 165×9 (to grip semi-fail)

    1. = 1 rep max 214# (last real 1RM 207#)

  10. PC: 99, 111, 121 (6)
    WOD: 5 rnds + 8 kbs + 7 hspus (53# kb – first time :), 1 abmat + 5k plate)

  11. PC: 57
    WOD: 10 rnds + 2kbs (26#kb, box hspu)

  12. PC: 133, 155, 185#x8 (dropped between)

    WOD: 8 rounds + 2 hspu, no abmat or plates.

  13. PC: 82, 94, 111(10) – estimated 1RM: 148# (last 1RM 143)

    WOD: 5 rds + 3 HSPU (53#, 1 abmat), by end HSPU were not FROM even with abmat

  14. Power Cleans: 111×5
    WOD: 5 rds +8kbs +7 hspu (36#)

  15. Power Cleans: 90, 100, 120
    WOD: 5 rounds, 45#KB, some hspu some box pushups

  16. Wod: 8 rounds plus 5 hspu Rx

  17. PC: 67, 77, 89(10)
    WOD: 7 rds + 3 HSPUs (35#, 2 abmats)

  18. WOD: 8rnds 8KBs 7 Box HSPU (26# KB (too light), 30″ box 1 abmat)
    PC: 67, 67, 77 (x5)

  19. PC: (not % based) 111, 133, 155×8 (grip malfunction and dropped the bar halfway through, should prob work on the hook grip stuff) also word has it that I may be exaggerating my jump a little bit. 🙂

    WOD: 5rds, 70#kb for 4rds, 53# last round (wish we had a 60# KB). 20sec headstand holds

  20. except for some dawdling with cleans (mainly squat) Monday night I haven’t really done Oly work in a month, so I kept the weights lighter than they should have been but focused on technique and full hip explosion:
    50kg, 52kg, 55kg (done after the wod)

    WOD– “Pacman”
    3 rounds,
    500m row
    25m walking lunge
    400m jump-rope run
    25 m walking lunge

    18:20rx

    1. bahhh I can’t do math with little kilo plates. I just realized I never used the 1.25kg plates only the 2.5 plates soooo the actual lifts I did were:
      50kg, 55kg, 60kg.
      And 60kg is actually 85% of my last 1RM PC sooo okay then.

  21. PC: 87,92,99
    WOD: 6 rds + 8 swings (45# kb, 2 abmat hspu)

  22. PC: 79, 90, 111(3) [accidentally used the wrong weights. whoops.] WOD: 8 rds+ 4 hspu. 35# box

  23. PC: stayed at 67# with shoulder issues
    WOD: 7 rds, two abmat, 35#

  24. PC: 57, 67, 77
    WOD: 8 rds +8 KB + 7 HSPU (35#, modified HSPU on box)

  25. WOD: 8 full rounds + 8 swings + 4 HSPU (35# KB, box HSPU)
    Cleans: 120 x 5, calculated 1RM = 140# woot!

  26. WOD: 9rds (26# KB, 30″ box 1 abmat)
    PC: 65, 65, 70 (x3)

  27. 2 rds. + 5 HSPU (15 KG plate)

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