Wednesday: 1RM Power Clean and Bar Complex


Strength

Find your 1 RM Power Clean

15 min. time limit


WOD

4 Rounds

7 Power Cleans
7 Front Squats
7 Push Press
7 Back Squat

*There is a 20 min time limit on this WOD, however, you are not trying to finish as quickly as possible.
Rules:
1. You choose your weights
2. Each round you need to go up in weight
3. You cannot drop the bar until you finish the round
-If you drop the bar in between rounds you immediately have to grab a sandbag and sprint up the hill towards Beer Run, turn around when you reach the picnic benches. After you come back in finish the round you were on.
4. You can rest the bar in the rack position, on your back, or in your hip pocket-just not on the ground until you finish the round.
5. Take as much time as needed in between rounds, just keep the time limit in mind.
6. Record your weights for all four rounds.

38 thoughts on “Wednesday: 1RM Power Clean and Bar Complex

  1. hotel wod…
    10!
    burpees
    sit ups

    1. Your use of the factorial has made my day. πŸ˜€

  2. This: http://beyondthewhiteboard.com/workout_sessions/1835234

    Then the WOD from Monday: 7:45 with 2 x 35# dumbbells

    Landon, nice Tecate, you earned it!

  3. PC: 177 which is a PB by quite a bit. Failed at 199.
    WOD: 89, 111, 121, 126 what a brute it was.

  4. PC: 121# failed at 133
    WOD: 57, 62, 72, 82 (maybe shouldve started at 62, still a tough one)

  5. PC: 187 (pr by 22 lbs I think, but I haven’t tried to 1rm in a long time)
    WOD: 67, 89, 111, 121.

  6. PC: 138 (PR by 17)

    WoD: 89, 90 (25 burpees), 77, 82. . . totally overestimated my starting weights.

  7. Tried this WOD with kettlebells (swing cleans, goblet squats, and push press only)
    1) two 25-lb’s
    2) two 35-lb’s
    3) two 45-lb’s
    4) two 53-lb’s (with 25 burpees for dropping)

  8. PC: 79 (got to 85 a few weeks ago, mornings not my forte)
    WOD: 35, 45, 50, 57

  9. PC@ 115. I think I could have gone higher but I was in a conventional gym and couldn’t risk dropping anything.

    WOD @ 55, 60, 65, 70. Didn’t drop it but racked it 3 times in fear that I might drop it (see above). No hill sprints, so I just added 10 burpee penalty each time.

  10. PC: 193#
    105, 110, 115, 120 (minus PP)

  11. PC – 212 (+5 PR)

    WOD – 95, 102.5, 111 (3 rounds only)

  12. PC: 87#
    WOD: 35, 40, 45, 50, 55

  13. 160 max, 78, 89, 94, 101

  14. pc: 193. pr by plenty
    wod: 67, 89, 111, 133 w 25 burp penalty

  15. John Slo

    Power clean: 235#

    WoD: 95, 100, 105, 115

  16. clean max: 155

    Wod= 12:12, 90lb max

  17. Power Clean: 155
    WOD: 67,77,82,94 (Front squats were definitely the limiting factor for me)

  18. 225# (+20); 95,105,115,125

  19. PC: 116# (PR)
    WOD: 45, 55, 67, 72 (probably should have started a little heavier, but the end weight seemed about right)

  20. PC: 177#
    WOD: 77, 99, 119, 99

  21. 225# (+20); 95,105,115,125

  22. PC: 187#….not real pretty either, wasn’t feeling it today (12# short of PR)

    WOD: 95#, 105#, 110# called it quits after 3 rds….might repeat on Saturday when I have more energy.

    1. WOD: 67#, #77, #89, #99 (all unbroken)

      PC: 187# (still fell short on the PR, but felt much better today)

  23. PC: 184 (failed at 191)

    Wod: 95, 105, 117, 127 (no FS except in the 4th round)

  24. PC: 94# (about 10# shy of PR, but haven’t done heavy ones in quite a while)
    WOD: 40, 45, 50, 57, no dropping, push press by far the limiting factor, though front squats weren’t a total picnic either

  25. PC: 89#, failed at 94# (but think it was close!)

    WOD: 35, 40, 45, 50 (prob could have started 5# higher)

  26. no 1RM PC for me (but I did help this girl Marianthi get a new PR at 45kg,and I did 3-position squat cleans the other day and stopped at 65kg)

    Instead… snatch complex!
    1 snatch high pull + 1 hang squat snatch (x3)
    worked up to a full set at 50kg
    tried for 52.5kg but after the first hang squat snatch (which was successful! yay!) my right elbow felt funny so I just ended with the high pulls.

  27. Pc:121
    Wod: 57…82 should have gone heavier!

  28. full clean: 216#
    wod: 111, 121, 135, 145

  29. Clean: 220#
    WOD: 95, 105, 115, 120

  30. PC: stuck at 94#, I psyched myself out at 99#, will try again soon
    WOD: 42, 47, 52, 57

  31. saturday makeup
    PC: 167# really want to hit 189# next time
    WOD: 77, 95, 105, 115 w/ multiple fails in the final round I owe 100 burpees

  32. PC: 111# (PR by 12)
    WOD: 45, 57, 62, 67

  33. On Saturday:
    PC: 133# (PR +12# since March)
    WOD: 67,72,77,89#… finished 30 seconds over time :(, but no penalties πŸ™‚

  34. Made this up on Saturday.
    PC: 109
    WOD: 57, 62, 67, 72

  35. Made up on Saturday: 57,62,67,72 (that was way harder than I thought)

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