Tag Archives: power clean

WOD 20140704

Strength

Power Clean
5 x 3 65 Kg
I do think the weight was too much. Managed to get it up, every time, but the technique was really poor. What I consider now is to go down to 50 Kg and start from there to get the technique right. Same applies to squats, too. I suppose I should go back to 90 Kg on them next week and start upwards from there. I almost tipped under the bar yesterday few times. There’s no point of spoiling the feeling with poor technique just for the sake of getting more weight moved.
5 RM Weighted Pull-ups
Did pull-ups, not chin-ups as previously, so the weight was surprisingly only 7,5 Kg
8 min AMRAP
10 x Push ups
10 x Supine Ring Pull Ups
10 rounds & 9 Push Ups
Scaled the Supine Ring Pull Ups and removed the box under my feet after 3 rounds.
For me it seems that CFFB workouts have been lighter this week. This has been a struggle to me, honestly. I feel like it is has been too easy if I haven’t been sore and gone after every workout. This means I’ve been reminding myself a lot in order to keep my cool and to follow the actual program. I suppose there is a reason on having lighter weeks every now and then 😀
I still got my weights moved and my sweat to flow.
Besides that the week has been more biking than ever this year. I’ve been biking back and forth to the gym (8,5 Km) 3 times this week and it actually feels great to warm-up and cool down that way. The plan is to get me used to it during my vacation and then keep doing it when the work starts again in order to be able to commute by bike and train at the same time. At least on the days I go to the gym (Mon, Tue, Thu, Fri).
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WOD 20140620

IMG_1950
3 x 70 Kg (155 lbs)
3 x 70 Kg (155 lbs)
3 x 66,2 Kg (135 lbs + 5 Kg)
3 x 66,2 Kg (135 lbs + 5 Kg)
3 x 66,2 Kg (135 lbs + 5 Kg)
5 times:
10 x tire tipping
10 Burpees tire jump

Strict Chin Ups 4 x max reps
7
8
8
8
12 x Kipping pull-ups 

 

WOD 20140120

Weightlifting

 Front Squat 3 x 5
20-40-50-60
5 x 72,5 Kg
5 x 75 Kg
5 x 75 Kg

Bench Press 3 x 5
20-35-50-60
5 x 70 Kg
Power Clean 3 x 5
20-30-40-50
5 x 65 Kg

Bent Over Row
20-30-40-50
5 x 60 Kg