Tuesday Workout: Power Cleans and KBS/Row Intervals



Power Clean, x 3 sets

Notes: These are cluster sets – rest 10 seconds between each single, and 2 minutes between each set.  Each set must be the same weight, but add weight for later sets if possible.  The point is to work at a moderate/heavy weight with minimal rest between reps (i.e. 10 seconds) each set.


Level 1

3 Sets, 3 Minutes for Each Set:

  • Russian Kettlebell Swing (40/25) x 25
  • Row for Calories in remaining time
  • Rest 3 Minutes

Level 2

3 Sets, 3 Minutes for Each Set:

  • Kettlebell Swing (70/53) x 25
  • Row for Calories in remaining time
  • Rest 3 Minutes

Notes: Go for high effort on row, but not all out pace.  Record # calories rowed each set.


We Are Wrapping Up Our 10th Nutrition Challenge – Let’s Celebrate!!

At 5:00 PM on Sunday, November 9th we will host our end of the 8-week Nutrition Challenge at the gym. Anyone is welcome to come to the Paleo Potluck, even if you did not participate in the challenge! Bring snacks, appetizers, entrees, or desserts, as long as they emphasize good-quality real food (meat, fish, veggies, fruits, nuts, seeds, etc.) and skip out on the bad stuff (processed sugar, gluten, etc.). We will supply utensils, plates, bowls, and paper towels. Bring your own beverage. RSVP HERE!


We are heading down to ZwackerZ Paintball on Sunday, November 16 to play paintball! This is going to be a lot of fun, even if you’ve never played before! The place is about 35 miles south of Charlottesville in Dillwyn, VA. We’ll meet up at the gym to carpool that morning around 10am. The venue is open from 11am-5pm so feel free to bring snacks or lunch with you.  RSVP HERE or write your name down on the sign-up sheet in the gym

10 thoughts on “Tuesday Workout: Power Cleans and KBS/Row Intervals

  1. PC: 105, 110, 115
    WOD: 24, 24, 26

    1. 55# Russian swings

  2. PC: 105#
    WOD: 24,24,23

  3. PC: 155
    WOD: 28, 28, 29 rx

  4. singles up to 185#
    37, 32, 32

  5. 135, 140 145#
    28,29,29 rx

  6. Cleans @ 60kg
    WOD: 32, 32 @88# Russian Swings (was training and had to cut it one round short… awww shucks, haha)

  7. cleans: 85, 95, 105, 110#
    WOD: 34, 32, 29rx

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