HPC

Workout:
24-21-18-15-12-9-6-3
Hang Power Cleans (95lbs)
Box Jumps (20”)
250 meter run after each round

Time: 20:14

My goal for today’s workout was, use a barbell, get outside and work on box jumps. I came up with this piece. Only having 30 minutes it was perfect amount of work. Running felt like it took up the most time and definitely spiked my heart rate.

I broke the Hang Power Cleans (HPC) in half for the first 3 rounds, then went unbronken for the last 5 rounds. The HPC taxed my grip but its great to work on. Box Jumps felt fine, I was able to move through them and breath at the top.

The run felt long and slow. It was definitely slow and my legs felt heavy but it was nice to get outside and enjoy the little bit of sun that was coming through.

Perfect nap time workout.

Double Under Efficiency

Workout:
3 Rounds
15 Power cleans (85 lbs)
20 Push-ups

2 Rounds
2 Minutes Air bike
75 Double-unders

1 Round
1 mile run

Score: 17:29

Fitting in a workout today has been a struggle. Its 9:30 pm, everyone is asleep which means I have the garage to myself.

I’m determined to work out. All these movements I enjoy and it’s a longer piece which means I don’t have to sprint. I hate sprits. Hate. Anyways, this workout is very straight forward. All movements done unbroken even the Double-unders, however after playing back the video I have realized how inefficient I am with this movement. Its clear need to work on keeping my jump lower to the ground and my arms to my sides. This will come in time, right now I’m just using extra energy.

I would like to note that this workout was designed to do 21 calories on the airbike. My bike stopped working in the middle of the workout so I decided to work for 2 minutes which I normally can get 21 cals accomplished no problem.  

Glad to have this workout done and now it’s time for bed.

My Favorite movement

For Time:
800 meter run
9 Hang Power Cleans (125 lbs)
21 Bar facing burpees
800-meter run
15 Hang Power Cleans (105 lbs)
21 Bar facing burpees
800-meter run
21 Hang Power Cleans (85 lbs)
21 Bar facing burpees

Score: 21:30

We all have favorite movements. The lift you see on the whiteboard when you walk into class. For me its the Hang power clean. Something about the quickness of getting under the bar and rebounding off my quads that I love.

Hang power cleans increase in reps and decreases in weight as you move through the workout. I was able to do each round unbroken, which wasn’t easy especially as my grip got tired on the round of 21.

As for the running and bar facing burpees, those two movements are just conditioning pieces. I tried to move through those as quickly as possible without reaching my redline so I could keep moving. Longer workout then I originally thought but glad to get some heavier weights in a WOD.

Barbell and Burpees

This is a very tough workout to do early in the morning. Lift 105lbs overhead before 6:30am I normally avoid. For some reason I was feeling rested and healthy, so I gave it a go.

With a little mobility and warm up I was able to tackle this workout as planned.
Push through all 15 burpees.
Complete 11 Deadlifts then rest. 8 Hang power cleans then rest, and 6 push-jerks and rest.

By stopping one rep before the next movement gave me a second to breath and make it so I didn’t have to do an additional rep. For example, starting the push-jerks I need to hang power clean the barbell to the rack position for the jerk. Therefor I could stop one rep short and still get all the reps in.

5 rounds every 5 minutes for 25 minutes:
15 Burpees
12 Deadlifts (155/105lbs)
9 Hang Power Cleans (155/105lbs)
6 Push Jerks (155/105lbs)

Score: Completed every round under 3 minutes.

I enjoyed this workout and I was able to complete it becasue I had a little more flexibility with time this morning, which was nice for a change.