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

  1. 10:43; 62#, Ring Rows/Box Dips, 150 singles.

  2. 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.

    1. * 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?

      1. 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. 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.

  4. 13:35 (subbed 10 pu and 10 hspu for mu)

  5. 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

  6. 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.

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

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

  9. 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.

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

  11. 2 minutes of handstand holds
    18:07 Rx

  12. 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 ….

    1. oops, i mean 89#

  13. 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.

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

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

  16. On 6/16/2013. 12:20 rx

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