Wednesday, October 10, 2012

1rm Hang Power Clean

Super Youth

(A) Deadlift - Warm Up to 65% of your 1RM then perform 5 reps, then 5 reps @ 75% then 5+ reps @ 85%

(B) 10min AMRAP 10m Broadjump, Power Clean,Sit-ups (Plate Overhead) 10/5 NOTE: Power Clean reps are SAME as reps needed for Broadjump. Sit-up reps are Double

Beginner/Intermediate

(A) Hang Power Clean-Find your 1RM in 10mins after technique and warm up by coach


(B) Max Broad Jump in 3 attempts

(C) 10min AMRAP 10m Broadjump, Power Clean (same load as 1rm HPC for (A),Sit-ups (Plate Overhead) 10/5 NOTE: Power Clean reps are SAME as reps needed for Broadjump. Sit-up reps are Double

Advanced

(A) Hang Power Clean In 10min Find 1Rm THEN USE 80%  EMOTM X 7 2 x HPC +. MAX REP Double Unders
**Your score is D/U

(B) 10min AMRAP 10m Broadjump, Power Clean (Same load as 1rm HPC from (A), Sit-ups (Plate Overhead) 20/10NOTE: Power Clean reps are SAME as reps needed for Broadjump. Sit-up reps are Double

 Focus-(A) Loading the hamstrings and efficient double unders (B) Max M broadjumps each time, Efficient technique
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8 comments:

  1. JakeOctober 10, 2012 at 7:34 PM

    (A)1RM Deadlift is 120kg
    5 reps @ 65% - 71kg
    5 reps @ 75% - 81kg (did 86kg)
    8 reps @ 85% - 91kg

    Wendler predicted 1RM of: 115kg
    Whoops?

    (B)
    Partner'd with Callum
    4 rnds + 16 (2 reps of 5 rounds)

    Power clean @ 42kg

    ReplyDelete
  2. MELOctober 10, 2012 at 9:13 PM

    OMG What an awesome session Walked in with a positive mind set walked out with PB's!!! LOVE LOVE LOVE tonights workout

    Hang Power Clean 61.4kg (10kg increase of my old PB)

    strip bar down to 49kg double unders were 203


    Board junks just short of 4 each round so annoyed wish my legs were 20cm longer haha

    BOYS (Brendan and Woody) please no more gassing out your team mates!!!

    ReplyDelete
  3. UnknownOctober 10, 2012 at 9:36 PM

    LOL @ gassing out your team mates!!

    HPC @ 47.5kg 97 D/U

    Broad Jumps 4, 5 ,5 , 5 (4 rounds + 4reps)
    PC @ 40kg

    ReplyDelete
  4. LockyOctober 10, 2012 at 9:38 PM

    Hang clean 85kg
    Broad jump 252
    10min amrap 4 jumps, 4 power clean, 8 sit ups 10 kg plate 7 reps complete+ 1 jump
    Enjoyed tonight's workout,just need to work on technique

    ReplyDelete
  5. BrendanOctober 11, 2012 at 7:42 AM

    HPC- 73,83,88,93(f),93
    Emotm@80kg, 281 d/u
    Wod@80kg, 3rnds+2

    ReplyDelete
  6. woodyOctober 11, 2012 at 12:30 PM

    hahaha

    ReplyDelete
  7. Dave GOctober 11, 2012 at 3:33 PM

    A) Hang Power Cleans
    73kg, 80kg, 85kg, 90kg(f), 90kg(f), 90kg

    EMOTM HPC @ 72.5kg Max D/U 120reps

    B) 3 rnds
    5 x Broad jumps all rounds
    PC @ 78kg all rounds
    Sit Ups 20kg KB all rounds

    ReplyDelete

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