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Health & Fitness
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Old 09-18-2013, 03:00 PM   #2461
Glight
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Quote:
Originally Posted by BreakMyWallet View Post
Not catching it in a squat is not compromising "form." As far as im concerned, powercleans, squat cleans, hang cleans, hang squat cleans are all different. Like I said, if I was in a competition, I would work on a squat clean much more frequently.
A powerclean isn't compromising form, doing the splits with 300lbs racked is compromising form....
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Old 09-18-2013, 03:31 PM   #2462
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yeah, thats my only drab really. I don't plan on throwing up weight on a PC anytime soon, was just in the mood yesterday. Maybe I'm just used to it. I really need a plaform to do any more cleans period.
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Old 09-20-2013, 08:38 AM   #2463
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3x10 Toes to Bar
3x5 Deadlift
3x Max Rep Ring Rows

10 Rounds
5 225lb Deadlift
25 Double Unders
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Old 09-23-2013, 11:24 AM   #2464
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3x10 Toes to bar
3x5 Back Squat
3x5 Press
3xmax rep ring push ups

5 Rounds for time
15 25lb wall balls
5 53lb KB snatches each arm
25 double unders

Last edited by DylloS; 09-23-2013 at 11:24 AM.
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Old 09-24-2013, 10:00 AM   #2465
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5x3 Hang Cleans
3x Max Rep Chin Ups

5 Rounds for time
3 155lb Power Cleans
6 Pull Ups
10 Burpees
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Old 09-25-2013, 11:32 AM   #2466
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The Official: Post a workout thread

Fun one yesterday

Warm up:
3 rounds:
7 powercleans @245
Jog uphill to the cul de sac (approx 250 yards very uphill)

7 rounds: under 1:00
5 backsquats @265
4 50lb weighted pull ups
Rest 1:00 Inbetween rounds.

Did a couple strength/form things too


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Old 09-25-2013, 10:20 PM   #2467
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Had to do this one on monday, requires a sandbag (65-85lbs) and a beach. Jump in, get wet from head toe, it'll help with overheating. Start horizontal chest carry for time on soft sand (and keep it up, don't cheat), maintain a 3-4mph pace (faster than normal walking pace). 60 mins, no breaks. Drop bag, hydrate, sprint to to the water get wet once more and sprint back, immediately continue..

Two sets

- 3 min overhead hold, if you can't keep it up keep trying anyway
- 25 four count lunges (chest carry, keep a good pace)
- 25 overhead press, strict then push only as necessary (again, keep a good pace, no breaks)
- 25 pushups

Lastly hydrate (1-2 min break), sprint to water, get wet, sprint back

- 20 min walking lunges, shoulder carry (alternate as necessary), goal is 1/4 mile, stop if you make it.
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Old 09-26-2013, 08:55 AM   #2468
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I have to double up today because I'm going away for the weekend immediately after work tomorrow.

3x5 Front Squats
3x5 Pause Front Squats
3x5 Bench Press
3x12 Deadlifts

6 Rounds
10 25lb Medicine Ball Cleans
5 Wall Walks
10 Ring Push Ups
30 Double Unders

Last edited by DylloS; 09-26-2013 at 08:57 AM.
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Old 09-27-2013, 10:36 PM   #2469
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set my timer for 1:00 on and 1:00 off for both of these workouts

7 rounds
3 backsquats @ 335
3 50LB wide fat gripz pullups

7 rounds:
15 80LB Kb Swings
5 215LB Bench press


did some cardio stuff after. up to 205LB's, which im pretty happy with. I'm really trying to focus on moving moderate/heavy weight in a short amount of time. I will be cutting my intervals down gradually.
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Old 09-30-2013, 08:47 AM   #2470
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3x5 Back Squat
3x5 Pause Front Squat (5 seconds in the hole)
3x5 Over Head Press
3x Max Rep Ring Push Ups

EMOM (Every Minute on the minute) for 10 minutes
1 155lb Push Press

Tabata Burpess
20 seconds on, 10 seconds rest for 8 rounds
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Old 09-30-2013, 02:27 PM   #2471
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The Official: Post a workout thread

Quick one today.

Warm up. 10 rounds
Sets of 3 @ 185lbs
-Powerclean
- front squat
- push jerk
Rest 1:00 between.


Did some heavy front squats and superset with weighted chin ups(didn't video those) this is the heaviest I've gone for a set of 1 on a front squat(330). I've done 315x3 when I was doing them a lot, so I need to get back to doing the FS more. It will help with my squat cleans too.




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Old 09-30-2013, 02:28 PM   #2472
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And up to 206lbs. Leaning out. Pretty happy with the process.


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Old 09-30-2013, 03:59 PM   #2473
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Originally Posted by BreakMyWallet View Post
Quick one today.

Warm up. 10 rounds
Sets of 3 @ 185lbs
-Powerclean
- front squat
- push jerk
Rest 1:00 between.


Did some heavy front squats and superset with weighted chin ups(didn't video those) this is the heaviest I've gone for a set of 1 on a front squat(330). I've done 315x3 when I was doing them a lot, so I need to get back to doing the FS more. It will help with my squat cleans too.




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Good sh1t man. Love seeing you and Gregs workouts.
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Old 10-01-2013, 11:27 AM   #2474
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tonight is going to be awesome

30 Toes to bar
5x3 Hang Power Cleans
Take whatever weight you finish the cleans with and do as many Barbell Shrugs as you can in 2 minutes
30 Chin ups

21-15-9
70lb KB Swings
30" Box Jumps

Tabata Burpees
20 seconds on, 10 seconds rest for 8 rounds
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Old 10-01-2013, 12:22 PM   #2475
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We use to do tabata stuff during the fall for baseball to get in shape. Those days were the death of me. There's an app that has the tabata guy with a super deep voice that still rings in my ears at times. Hahah


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Old 10-01-2013, 12:24 PM   #2476
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We use to do tabata stuff during the fall for baseball to get in shape. Those days were the death of me. There's an app that has the tabata guy with a super deep voice that still rings in my ears at times. Hahah


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tabata is awful man

dude try this wod out...

100 70lb russian kb swings
top of each minute stop and do 5 30" box jumps.

I did it in 4:54. Curious what you'd do.
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Old 10-01-2013, 01:49 PM   #2477
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I'll try it right now. I only have 80lbs though. Haha


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Old 10-01-2013, 01:51 PM   #2478
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Today's warm up:

3 rounds:

5 deadlifts @ 385lb
5 strict press @135
5 left leg pistol squats
5 right leg pistols

3:17


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Old 10-01-2013, 02:09 PM   #2479
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I'll try it right now. I only have 80lbs though. Haha


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do it
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Old 10-01-2013, 02:13 PM   #2480
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I'll try it right now. I only have 80lbs though. Haha


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I did it with my 88lber a week or two ago. Took 6:3X if I remember correctly...
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