WM



Build to a true 1RM for the power clean; this should be 66% of your 1RM high bar back squat, rest as you need b/t sets to get CNS recovered b/t sets
3 min rest
Then..
Use 80% of that 1RM for sets of 2 reps x 5 sets with perfect form/speed in hips, rest 1-2 min b/t sets
3 min rest
Then..
3 rounds for times;
50% Dead Lift 1RM from WOD GW just days ago x 10
250 m row sprint (damper 10)
2 min rest
Row pulls are powerful, not paced, make the transition from DL to row quick!
Post clean weight and percentage relative to your back squat 1RM and DL weights and times for 3 sets to comments

12 comments:

Sifton said...

Power Clean weight to 141.5
(Not sure of HBSquat PB, not very much though, if 66% is correct that should mean a 220 Hight Back Squat)
DL weight was 160#
(Missed the GW so I assumed 320 DL)
Round 1 = 1:10 (47.8 Row)
Round 2 = 1:23 (49.7 Row, screwed up the computer as well)
Round 3 = 1:13 (51.4 Row)
Lungs are fried

Body weight today 143#

Gord said...

Power clean- 173lbs (64%) of pb squat

DL- 168
1:11,1:12,1:16

Chad Action Brandt said...

Power Clean = 180# (body wt.)
High Bar back squat is 260lbs so that would be 171# PC. I better get that back squat up!

DL: 190#
1RD = 1:08 (45.3 row)
2RD = 1:13 (48.9 row)
3RD = 1:14 (49.5 row)

Holy CRAP! My legs are still pumped!

Trevor Salmon said...

power clean up to pb 190 - 70.4% of back squat(haven't tested it in a while)
152 x 2 x 5
missed DL wod last week so went with 368 so 184 DL
1:11/1:17/1:17
row times 47.0/49.9/50.2
lungs were okay but the glutes were painfull
great workout.

Sweeney said...

Power Clean - 190lbs (66.666% of BS) - Felt good today - great coaching Rob!!!

DL: 165lbs
Rd 1: 1:10
Rd 2: 1:11
Rd 3: 1:12

Glutes and hams were aching!!!

rwcorson said...

P. Clean - 205.5 PR 76% of Back Squat
(164# for 2s)
DL=190#
1:09 transition sucked/1:06/1:07

Michael FitzGerald said...

Power Clean 1RM = 217.5 PB
%1RM HB Back Squat = 70%, based on a 310 squat, which I think I may be able to do more.
+
DL = 200lb for metcon
Times - 1:03,1:04,1:06
That may have been the most innocent looking metcon yet, but I was DEstroyed as a result.

deejay said...

1RM power clean - 265lbs
75% of my last highest squat of 350lbs. I think this number is much much higher now though.
220lbs for the deadlift
times - 1:01/1:05/1:10
took me about 20 mins to get off the ground.....

Geoff Aucoin said...

Power clean max @ 212 (failed at 217) which means my high bar BS should be 321. It isn't.

DL 190
Rnd 1= 1:04.5
Rnd 2= 1:06
Rnd 3= 1:09

Ow, ow, ow.

Steve Caddy said...

Power clean to 67.5kg (75% of HBBS, which obviously means the squat needs some work).

DL@60kg
No rower or second bar for SDHP, so subbed 100 cranks on the MTB in 44:17 gear with the trainer resistance set to max - can't hurt to be sport specific right (I'm an XC mountain bike racer)?

1: 1:45.4
2: 1:55.1
3: 1:56.9

DLs felt great. Bike was very evil on the legs.

JOSH said...

Power clean=215
69.5% of my max low bar b.s.(never maxed with high bar)

deadlift @ 175 x10
1:15, 1:13, 1:16 (no damper setting on model b)

Gummo said...

Power Clean - 195 (62% of Back Squat)

Deadlift: 175#

Rd 1: 1:09.4
Rd 2: 1:11.6
Rd 3: 1:15.9