Friday: Power Cleans and Deadlift+Burpee+L-sit

Strength

Power Clean
3-3-3-3-3
(5 to 10 pounds heavier than two weeks ago, rest 70 seconds between sets)

WOD
4 Rounds

  • 8 Deadlift (M-255 W-155)
  • 10 Burpees
  • 30 second L-sit hold (accumulative)**

**L-sit can be performed on the paralletes or on the rings. Modifications for the L-sit: hanging from the bar in either a tuck position or L shape (legs parallel to the ground while hanging from the bar) for 30 seconds.

41 thoughts on “Friday: Power Cleans and Deadlift+Burpee+L-sit

  1. Are the DL weights right here — 100# apart seems like a lot. Is the guy’s weight supposed to be 225 like Diane, or is the girl’s weight too low? Given the choice I’d prefer the former šŸ™‚

    1. The womens weight is 60% of the mens weight today, usually they are programmed between 60-70% of the mens weight.

      1. Ok great … well this won’t make a Justin happy but he’ll just have to deal šŸ™‚

  2. PC 133, Wod 10:56

  3. PC: 167
    WOD: 9:54 w/ no DL sub 6 squat cleans at 157, l-sits turned into indian style sits for last 3 rounds

  4. pc: 139, +17 from last time but felt light – go up more next week
    wod: 8:10 @ 205, hanging L’s in 1×30, 2×15, 3ishx10ish, bad

  5. PC – 153# (did not do week 1)

    WOD – 10:10 Rx (rings)

    1. saturday 12/3 – BP 5×5 @ 143#

  6. PC: 133
    WOD: 8:45- DL @ 243, L sit more of a square root sign

  7. 226 Double unders
    PC: 160 I think – friggin’ Kilos….
    WOD: 7:29 RX’d

    1. And the Cleans were with the women’s bar as there were so many people in class today. That thing hurts!

  8. PC@ 100, followed by 4 sets of 10 DL @ 135 w/90 sec rest.
    Everything was fine, until I went to put the weights back and threw out my lower back from an old back injury. Now=extreme pain. Perhaps won’t be seeing y’all in the gym for a few weeks until it feels better…. grrrrrrr

    1. sorry Mariah…wondered what happened to you!

      1. I took a week off just to decompress, then got sick following, so I haven’t ben in for two weeks, and have been working out at the RC. Now this. Yikes. Oh well, a set back. I herniated the disc last year and I think I sort of re-herniated it maybe today.

  9. PC- 72#
    WOD- 7:37 @ 133# and tuck position on bar

  10. Didn’t quite have time to make it to the 5:30 class without having to do 100 burpees so AFC workout
    Did burpee box jumps (24″) instead and no L-sits šŸ™
    PC: 85 #
    WOD: under 10 mins and 145#

  11. PC: 72#
    WOD: 9:38 (133#, 2 parallette L-sits, 2 ring L-sits)

  12. PC: 126 (a little heavy for me right now, form was off)
    WOD: 10:40 (ring tuck holds, only broke once)

    1. P.S. I really liked this workout.

  13. PC: 100#
    WOD: 8:52 (DL:185#, Knee Tucks on Rings)

  14. PC: 85
    WOD: 9:45 (DL 129#, Knee tucks hanging from bar)

  15. No PC (still no explosive ankle movements).
    Did one legged lunges off bench. R leg only. 5×5 DB in each hand – 10#, 10#, 15#, 15#, 15#

    WOD: 8:00 (155#, 10 push ups + 10 squats for burpees, one legged L-sit on rings)

  16. PC: 110
    WOD: 7:28 w/indian sits on the rings

  17. PC: 89
    WOD: 7:15 (subbed Squats for DL)

  18. PC: 153
    WOD: 9:19 (1 leg L sits)

    1. Sorry…pulled a Joe.

  19. PC (didn’t do week 1): 55kg (quite easy… probably should have done 60kg)

  20. PC:115
    WOD: 10:55 @ 177# DL (4th round dropped down to 135# DL)

  21. (on saturday)
    PC: 67# – up 8# from last time, felt pretty light
    WOD: 9:05 (101#, bar knee tucks)

  22. PC: 111
    WOD: 8:18(weigh-RX but the L sit was more of a half tuck on the paralettes)

  23. PC: 72#
    WOD: 9:44 (133# DL, ring tucks)

  24. PC: 145#
    WOD: 8:45 (DL 155#)

  25. PC:72#
    WOD: 9:40(DL 111#, Ring tucks
    *During WOD, lost focus and PCd 111#- new PR by a whole bunch. Thanks Scottt for not stopping me.
    ** Didn’t know there was another Al. Maybe I should be “Old Al” or “Al the Elder”

  26. PC: 77#
    WOD: 10:35 (133#, ring tucks)

  27. PC: 133 – up 12 from last time but still felt very light.
    WOD: 7:47 RX w/ L-sits on rings, def need more work there.

  28. PC: 77#, no WOD

  29. PC 177#, wod: 5:30 but i only did 3 rounds rx

  30. Saturday…
    PC: 55#, light to work on form
    WOD: 11:58 (111#, ring tuck holds)
    *very pathetic ring tucks

  31. (on Saturday)
    PC: 57#
    WOD: 10:17 (101#, hang from bar tucked)

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