Tuesday
Every 30 seconds for 7 minutes (14 total reps):
1 Hang Clean (full squat) + 1 Push Press @ 70%
-then-
4 rounds for total working time of:
- 25 Pushups (hand release)
- 25 KBS 24/16kg
// Rest 1:1
Post loads and times to comments
Hang clean and push press
October 16, 2012 by
Hang cleans + push press @ 32.5kg, all lifts felt really good, suprisingly, thought I was gonna struggle more than I did with the press. Would go 35kg next time.
16kg swings, & push ups from toes (hooray!) in 20:42 (including rest time). I think my longest round took about 4 mins, I forgot to write the times down.
Ben noticed that when I get tired I start squat swinging instead of snapping the KB up, don’t know why I do this – I think it’s actually harder to squat them?! The reps that I swung the KB properly felt a lot easier, could notice the difference. Definitely not unbroken, but happy I managed to do RX.
Thanks for the encouragement in my last round Coach B!
A) Great to work with a stronger partner. Pushes you to go that little bit harder/further. Loved the hustle on the 30 seconds. Worked with 55kg. Felt much heavier at the end.
B) WARNING: Driving and typing will be a challenge after this. Somewhere around the 16 minute mark for completion.
Question: Are we doing a Halloween WOD? Need to get some more use out of my Playboy bunny costume……..
Was really tired this morning – and boy did it show!
A: Worked with 32kg. Couldn’t keep my elbows up, failed one rep but battled through.
B: 16kg KB, push ups from knees. Really really battled. Did somewhere around 16 minutes, with each round taking about 2:30. Really needed the extra encouragement to get through thanks coach!
Smashed out 20 unbroken DU after the workout – goal done! Probably would have been more but got excited and stopped. Now to get to 50 unbroken.
Kylie you are killing the DUs – great work!!!
I am off to Thailand for a holiday and I actually packed my skipping rope…. gosh I am a geek…. but it is a good goal to get the DUs sorted!!!!
Good on you
Hang Clean+Push Press@40kg. New technique starting to feel normal.
Pushups/KB swings@24kg – 1:57, 2:10, 2:16, 2:17 = 8:40.
Fantastic session Coach B. Thanks.
A: 50kg. Was feeling good this morning, really focused on getting the bar in the throat and on the shoulders.
B: Pushups & KB swings @ 24kg – unbroken swing challenge accepted and delivered.
Ended up doing 5 sets in 13:35.
Hang Clan & Puch Press @ 32kg, definitely felt it at the 6:30min!! Loving the new technique
Pushups/KB Swings @16kg – definitely not unbroken, managed 15 unbroken just couldn’t puch myself through the last 10. Finished just under 15mins at 14:17
A) 50Kg – need to pay close attention to getting the depth in the squat.
B) as RX’d Working time of 8:30 – DJ was kicking into his bonus round 5 just as I was getting into round 4.
A: 45kg was tougher about half way through. Seemed to get a bit easier as I got closer to the end.
B: 20kg kb total work time was 10:02. Was the first time that I have done overhead swings in about 4 months and and really felt it.
A: 30kg, a tad light but enjoyed the movements
B: working time 7:29 (splits – 1:37, 1:43, 2:07, 2:02). RX. Push-ups were strong for the first 2 rounds then not so good. Swings unbroken. Felt a bit light headed after this!
Good to have Beckstar back in the gym!
A: 50kg. (70kg push press 1RM * 0.7 = 49kg) Felt good. I like this workout. The single squat clean means I don’t lose grip position.
B: 7:36 working time for four rounds (total 13:21). Slow in round 3 but rallied for a quicker round 4. Glad to finish strong after smashing myself last Thurs night.
A: 55kg. those 30 second intervals came around quick! but good
B: finished in 14:52. r1 1:43, r2 2:01, r3 2:24, r4 2:44. so about a 20 second increase in every round. and 8:52 total work time
Cleans and push press felt good at 60 kg ,
wod , 1.34, 1.38, 1.51 , 1.55 total 6.58
Rxd
A) 40kgs, still keeping the weight low due to lower back injury
B) 1.40, 2.37, 3.10, 2.54, total work time 10.35. Pushups got hard in r3 and r4…
A) 30kg for clean and push press – damn high elbows and quickness under the bar my limiter here. Will work on it
B) Puke…that was tough….2:00, 2:30, 2:50, 3:30 – died in the butt with that one – so much sweat! AWESOME session
A) 30kg clean and push press.
B) Total time was 14 minutes