STRENGTH
Clean Complex
Perform 7 sets for MAX load
Of
Power Clean
Hang Power Clean
Hang Squat Clean
For the set to count, all three lifts must be performed without putting the bar down. rest as required between sets
WOD
How far in 10min
1 Ring Dip + 5 Wallball
2 Ring Dip + 5 Wallball
3 Ring Dip + 5 Wallball etc
Clean Complex
ReplyDelete55, 60, 65 kgs Struggled big time with the hang clean
WOD 9 rounds + 10 Dips Rxd
Found 1rm strict press with snatch grip inseven lifts.
ReplyDelete22kg
WOD
Dips - Yellow band up to 4th round, them yellow for first rep and orange for the rest.
Standing wall balls
8 rounds even.
Clean Complex: 60kgs(x2), 70kgs(x2), 75kgs(x3)
ReplyDeleteFocus was catching the bar in the bottom of the squat not half way down, in the hang cleans.
WOD: 9 rounds Rx'd
Complex - worked up to 70kgs
ReplyDeleteWOD - 9 + 3 rxd, really hit the wall on the ninth round
Got 50kg easy with the complex then failed my first attempt with 52.5 as I failed on the hang clean then when I tried again I failed in the last lift the hang squat clean :/ dam!
ReplyDeleteWod 11rnds +3 dips rxd 9kg ball
Did 30,30,35,35,40,45,50. although the 50kg was as Jody said ( and i agree) in slow motion. def need to work on speed.
ReplyDeleteWOD: Did 8 rounds the last 2 lots of ringdips with red band. Thanks HC for the wall ball tips.