Wednesday Workout: Power Cleans, Muscle Ups, Double Unders

21 thoughts on “Wednesday Workout: Power Cleans, Muscle Ups, Double Unders”

1. 

   ryesandshine June 27, 2012 — 6:55 am

   10:43; 62#, Ring Rows/Box Dips, 150 singles.

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2. 

   alexbjohnson June 27, 2012 — 8:13 am

   24:40ish
   – Rd. 1 – 185# PC, 3 mu, 50 du
   – Rd. 2 & 3 – rx. (switched to false grip)
   – Rd. 4 – 185# PC, 1 mu. 8 ctb pu, 8 ring dips, 50 du

   *Fighting some sort of bruise or injury in my hand and I wasted too much energy trying to do muscle ups with a poor hang grip. I’m also wasting a lot of energy with the cleans. This was a good workout though. It revealed a lot that I need to work on. Thanks Scott for your help with my form all around.

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   1. 

      alexbjohnson June 27, 2012 — 12:46 pm

      * Worked on free handstand pu’s for about 5 min. and then did 3 sets of 2 on top of 12″ boxes…I can’t remember what these are called….negatives maybe?

      Reply
      1. 

         Scott Linton June 27, 2012 — 1:20 pm

         Those were deficit handstand pushups. So, if you had your hands on the 12″ boxes and got your head to the floor each rep, it’d be HSPU with a 12″ deficit. Negative just refers to the eccentric or lowering portion of a lift or movement.

         And no problem man – way to stay with it this morning
3. 

   Al June 27, 2012 — 12:41 pm

   HSPUs “in Progress”. 3 sets of 8,6,5 reps w/ 3 ABMATS. Can only grab 2 w 2 ABMATS, 0 w one.
   WOD:14:13 (BB MUs, 85#Cl, 150SU/rd)*
   * Assisted MUs feel solid, should have gone up at least 10# on the Cleans.

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4. 

   Alex June 27, 2012 — 6:56 pm

   9:27 rx

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5. 

   cobenshain June 27, 2012 — 7:23 pm

   13:35 (subbed 10 pu and 10 hspu for mu)

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6. 

   Taylor June 27, 2012 — 7:41 pm

   15:30 something? (too busy pouting about double unders and slow ring dips…) – subbed 10 pull ups/5 ring dips for muscle ups, rest rx

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7. 

   Justin June 27, 2012 — 8:02 pm

   HSPU – up to 16″ box deficit

   WOD – 19:19 (185#, only 1 MU rnds 2-4)
   a WTF moment failing on the WOD’s first MU, 2 torn hands, and a ring that kept falling = 6:00 for first rnd. not sure why MU’s were so hard today.

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8. 

   Brice June 27, 2012 — 8:10 pm

   HSPU-2 or 3 w/ a 12″ box
   WOD- 14:55 @ 115# (2 MU’s rounds 1-3, 2 MU fails round 4)

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9. 

   Kyle June 27, 2012 — 8:12 pm

   8:26 rx

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10. 

    Lex June 27, 2012 — 8:13 pm

    HSPU: sets of 3 with 1 abmat
    WOD: 11:26 (89#, 2:1 RRs + red band RDs for MUs)

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11. 

    Dan June 27, 2012 — 8:13 pm

    HSPUs-on boxes
    WOD: 12something? DU’s scaled to: single, single, double X 25 (so 75 jumps, but can’t string DUs yet). PCs and MUs were Rx.

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12. 

    Seth June 27, 2012 — 8:14 pm

    WOD: 13:13 @ 162lbs, jmu (rings about 3 inches above my head)

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13. 

    Landon P. June 27, 2012 — 8:57 pm

    2 minutes of handstand holds
    18:07 Rx

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14. 

    martha June 27, 2012 — 9:26 pm

    HSPU- can string 3 kipping w/ no abmat
    WOD- 15:10 w/ 85# clean, red band assisted MU’s and got back to stringing some DU’s- so determined ….

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    1. 

       martha June 27, 2012 — 9:27 pm

       oops, i mean 89#

       Reply
15. 

    jayestevenson June 28, 2012 — 9:30 am

    Handstand holds, working on balance and not passing out on return to standing
    WOD: 12:39? 95# clean, 10 GBPU/box dips per rd, 150-ish SU per rd.

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16. 

    slowfoodiebear June 28, 2012 — 12:51 pm

    HSPU: got a negative!
    WOD: 85 lbs power clean; sub 10 banded dips and 10 ring rows; sub 12 18″ box jumps; 13:48

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17. 

    Alex Young June 28, 2012 — 1:54 pm

    WOD: 17:00 (subbed pullups for MU, everything else Rx)

    Reply
18. 

    andy June 16, 2013 — 7:25 pm

    On 6/16/2013. 12:20 rx

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