Friday 08/14/09

Location: CHS
Time: 7:00 p.m.

OHS
5 x 3

For time:
40 Double-Unders
10 DB Hang Cleans
1 Down-back
8 DB Hang Cleans
1 Down-back
6 DB Hang Cleans
1 Down-back
4 DB Hang Cleans
1 Down-back
2 DB Hang Cleans
1 Down-back
40 Double-Unders

Hang clean implies hang squat clean, and the loading is 50% BW (each DB is 25% BW). This metcon was posted on Monday, but as far as I know, everyone either did the power clean version or didn't do it . . . so we're using it again. It's a bit of a different animal with the full cleans.
Posted by Phil
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5 comments:

chris said...

I'm now sorry that I requested the Friday evening workout.


I'm still in for it. I'm just not looking forward to a metcon that starts and ends with a skill which I'm terrible at.

-only one way to get better though.

August 13, 2009 at 2:47 PM
Kiley said...

OHS:
50
60
70
80 (not full depth)
80 (better depth, maybe fullish)

My previous 1 rep max on OHS was 90 (still is, actually). That was set on a 6 X 1 day. Before that I'd done 80 X 1 so...this was a good day for me.

On the metcon I used 25# dumbbells. Did 32 or so double unders in a row w/o any singles, which is REALLY exciting! On the second 40 I did 15 in a row, which was also good at that point (for me). Time was 6:36.

August 14, 2009 at 11:45 PM
Phil said...

Wrist was not tolerating OHS.

Back Squat, 5 x 5:
245-5
255-5
265-5
275-5
285-3

Metcon
50% BW (195) = 50# DBs
5:04

August 14, 2009 at 11:59 PM
chris said...

OHS:

115 - 3
125 - 3
135 - 3
145 - 3
155 - 3 (3 rep PR)

45# dumbbells for metcon
All double unders were alternated with singles.

9:59

Not good, but honestly a lot faster time than I expected.

August 15, 2009 at 10:16 AM
Phil said...

I think you predicted something like 30 minutes originally. So yeah, that's a bit faster.

August 15, 2009 at 1:26 PM

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