A: Bench Press

5 reps @ 160lbs

5 reps @ 185lbs

5+ reps @ 200lbs (got 7 clean reps)

B: CrossFit | 241016
Pit Stop
For time:
21 deadlifts (11, 6 and 4 reps)
15 hang power cleans (3x5 reps)
9 front squats (Unbroken)

5:04 // 215-lb trap bar deadlift, 125-lb hang power clean, 95-lb front squat

Today’s workout is a heavy sprint effort. The barbell gets lighter and reps decrease with each movement you complete. Both the deadlifts and the hang power cleans should feel moderately heavy while the front squats may be more on the moderate side. When choosing loads for the workout, the deadlift should be completed in 3 sets or less, the hang power cleans in 5 sets or less, and the front squats should be unbroken. I used two bars - a trap bar for the deadlift and another bar for the hang cleans and front squats. 135# would have been a better weight for the power cleans but it was easier to put a pair of 25s and 15s on the bar for easy transition into the front squats. This metcon had me cooked! 

CrossFit | 221204
Hang power clean 3-3-3-3-3 reps

139-149-159-164-169 pounds

Some late-day lifting out in the garage. Need to be a little better with my technique. I am dropping the bar down a bit too low which causes a less than straight bar path on the way up. Look where your elbows are when you receive the bar - they are facing the ground and then you bring the elbows around. Need to be MUCH faster in turning those elbows over - think elbows up when heels hit the ground. 

Every 8min for 24min: 
22 power cleans (100#)
11 shoulder to overhead (100#)
22 calorie row 

A: 4.27 🐢
B: 4.00
C: 3.38 🐆

Woof! Came out a little too conservative that first round. Plan was to hang on to the barbell for manageable sets and push the pace on the rower, then recover quick enough to repeat a similar effort twice more. How long can you keep the gas pedal on the floor?

BBG
A) Every 2:00 for 8:00-
3 UB hang clean and jerks - begin around 70% and add weight each set

B) 1xME UB hang clean and jerks at 85% of heaviest weight from A

A) 119-139-154-159lbs 

B) 6 reps @ 135lbs 

Strength/Skill
3 sets of:
10 barbell bicep curls (45)
10 dumbbell arnold press (20)

3 sets of: 
15 barbell upright row (45)

12 dumbbell overhead tricep extension (20)

Upper body bro sesh out in the garage today. Been a while since I did any of these movements so I was somewhat conservative with the weights but I'm still gonna be feeling it for sure... 

Crossfit | 220113 
Power Clean 5-5-3-3-3-1-1-1-1 reps
5s: 135-pounds
3s: 155-pounds
1s: 165-175-185-195(f)

The goal is to go heavy for the last four sets, ideally looking for something above 80% of your 1-rep max. Failed to turn the 195-pound bar over. 

BBG 
Every 2:00 for 12:00 (7 total sets):
1 Power Clean + 1 Push Jerk + 1 Power Clean (from the ground) + 1 Push Jerk

Begin between 60-70% of 1RM Power Clean and work to a max for the complex. Best successful lift was 175-pounds.

Strength/Skill
1) 4X1 Strict Press + 3 Push Press - work to a max for the complex, rest 2:00
2) 1X2 Strict Press + ME Push Press - use heaviest load from # 1

Best lift on part #1 was 170-pounds. Failed the second strict press at 170 for part #2. Bar was taken from the floor each round.

Crossfit | 240115
For load:
2-2-2-2-2
Hang Squat Cleans

125-135-145-155-165lbs

Today’s goal is to lift something heavy for 2 repetitions across 5 sets. Continue to increase the load across as many sets as possible. Each set of 2 cleans must be completed unbroken and start from above the knee.

Row Conditioning 
28 minutes with rate increase 
7:00 @ r18
6:00 @ r20
5:00 @ r22
4:00 @ r24
3:00 @ r26
2:00 @ r28
1:00 @ r30

Start slow and drop split by 2-3 seconds with every rate change. Let the speed come from the change in rate. That last few minutes was ROUGH - I did everything I could to hang on. 

Strength

Hang Cleans 3-3-3-3-3

Focus on mechanics and less on going heavy. Best set was 150-pounds. 

Hang Power Clean 1-1-1-1-1-1-1 reps

165-175-185-190-195(fail)-195(fail)-185(fail) pounds

• Build up to first working set by doing sets of 3-3-2-2-1
• First working set should be challenging but allow for a gradual build up in the first few working sets

Warmed up with DH 10-minute build (2144m) on the rower, but need to put in time to practice the clean -- use the Burgener warmup. Was struggling with fast elbows and pulling with my arms instead of driving with my legs. Watch this video from Mike Burgener to help correct these flaws. 

2023 VAULT 5: "DJOSER" 

500m row

12 DB step-ups (25's/20-inch box)

24 hang cleans (95)

12 DB step-ups

30 push jerks (95)

12 DB step-ups

24 hang cleans

12 DB step-ups

500m row

19:21.7

Was cautious with the weight on the DB step-ups but was able to stay unbroken all four rounds. Broke the hang cleans and push jerks into three sets, probably resting more than I needed to between sets. Give yourself a 10-second countdown before getting back to work otherwise it is easy to burn valuable seconds. Warmed up on the rower with 15 minute rate climb (above photo).

Strength 
Hang Squat Clean 
5-5-5-5-5 reps 
125-145-155-165-175pounds

The goal of this workout is to accumulate volume at heavy loads and to potentially find a 5-rep max hang squat clean. Build up for at least the first three sets. Felt pretty good throughout considering I don't squat clean all that often. 

Conditioning  
16 X 1 Minute of Work Intervals
(1 Minute of Rest in between)
Set 1:  4 Intervals @ 22
Set 2:  4 Intervals @ 24
Set 3:  4 Intervals @ 26
Set 4:  4 Intervals @ 28

Use the first interval of each set to dial into the target stroke rate. The last 3 intervals of each set,  aim to maximize the number of calories we can accumulate in that minute.  The ultimate goal is to maintain or increase the number of calories accumulated in each minute all the way through the workout.  (Effort is an 8 or 9 on the RPE Scale*)

 5 Rounds 
:30 Max Hang Power Cleans (95lbs) 
:30 Max Ball Slams (20lbs)
:30 Max Russian Twist (16lbs)
1:30 Rest

63 Hang Cleans | 53 Ball Slams | 78 Russian Twists

Focus is on producing powerful reps rather than the number of reps. Focus on each movement and give it your all. As you get tired you can get away with sloppy cleans or dropping the ball. That is not what we want today - instead explode up and explode down. Push your feet into the floor and explosively pull the bar upward. Fully extend knees and hips as you stand up for the ball slams. Kept heels on the floor during the Russian twists. 

Strength - 
Hang Power Clean 1-1-1-1-1-1-1 reps
175-185-190-195-200(fail)-200(fail)-185-pounds

• Build up to first working set by doing sets of 3-3-2-2-1
• First working set should be challenging but allow for a gradual build up in the first few working sets

Warmed up to 165lbs for last single. Couldn't turn the bar over at 200, was more of a clean pull. 

Conditioning - 
3x3 min on 1 min off
24-26 spm @ 2k plus 14 (get faster)

then,
300m for time

Turn up the drag for the 300m sprint -- was 118 across the board. 

STRENGTH:
Work up to a heavy complex of:
3 Deadlifts
4 Hang Cleans
2 Jerks

Score: 165-pounds

METCON:
5 Rounds of:
3:00 AMRAP of:
21 Calorie Row
15 DB Snatches @ 50#
2:00 Rest
Score: Total Reps 207 reps

I probably could have gone to the next barbell at 175, but wanted to have something left for the metcon. Used double overhand grip on the deadlift to be able to move right into the hang cleans. Subbed DB snatch for clean and jerks (135/95#) due to lack of space around the rower. Kept the pace a little conservative (~2:05) and was off the rower around 1:20-1:25 each round. My goal was to get back to the rower each round and get 5-6 additional calories each round. 

Hang Power Clean 5-3-3-1-1-1

Followed the recommended lesson plan from @crossfittraining. Focus on fully extending the hips before using the upper body. As a general guideline, strive for the sets of 5 and 3 reps to be completed with 80-90% of 1RM, while the 1-rep sets can be attempted at 90% of a 1RM. This was the most I have cleaned in a while 🦍🦍

145-155-165-175-185-190-pounds

Crossfit | 220113
Power Clean 5-5-3-3-3-1-1-1-1 reps
5s: 135-pounds
3s: 155-pounds
1s: 165-175-185-195(f)

The goal is to go heavy for the last four sets, ideally looking for something above 80% of your 1-rep max. Failed the 195-pound bar - dropped the weight to 190 and tried again but still failed to turn the bar over. Video below is 185-pound bar.

Street Parking Program B Thursday 01/13/2022 
As Far as Possible in 12 Minutes
30 heavy rope singles

1 hang power clean

...continue to add one clean with each subsequent round, i.e. 30/2, 30/3 etc...

Your score for this workout is the number of power cleans from last completed round plus any additional reps.

GOAL: 12-14 rounds

SCORE: 11 + 32 (jump rope + 2 cleans into round of 12)

Kept all rounds unbroken, opting instead for a brief rest between some of the later rounds. Be mindful of the clock because it can be easy to lose 20-30 seconds resting without realizing it.

Midline

3X15 V-Ups

3X8 Evil Wheels

3X10 Arch Rocks

5 Rounds 
20 calorie SkiErg
5 hang power cleans (135)
10 db bench press (50s)

Limit rest time to walk/transition to each station. Held a conservative pace on the SkiErg and kept the cleans and bench sets all unbroken. The knurling on the bar at the Y was AGGRO AF which made the SkiErg that much tougher. 

Row Conditioning 
3 Rounds
6:00 work // 2:00 rest
🎯 Rounds 1&2: 2K plus 14 @ r24
🎯 Round 3: 2K plus 10 @ r26

DF 101

Strength
Hang Power Clean 3-3-3-3-3-3-3
135(x2)-155(x2)-165-175-135 pounds

The cleans felt mostly good. The 175-pound bar was a little sloppy so I dropped down for the final set.

Week Six of @streetparking vault! This is a double whammy with an eight minute AMRAP followed by a 'complete that work again as fast as possible'. This is a short enough time domain that you can come out hot on part one without fear of blowing up. If you try this again, try to build in managed rest, especially during part two, so that you don't find yourself with your hands on your hips for 20-30 seconds at a time. 

Part One: 12s + 2 reps

Part Two: 10:05