Power Clean PR!

TRAINING:
A. Power Clean - build to a tough single in a few sets
+
3 sets:
3 tough hang power clean TnG
sprint 30 m increasing speed throughout
rest walk 5 min
RESULTS:
A. 183# (my sets were 155#, 175#, 180# (fail), 180# (make), 183# (fail), 183# make)
+
all sets @ 145#

OPT Double

TRAINING
part 1
A. Hang Power Clean x 1/Hang Squat Clean x 1/Squat Clean x 1; rest 2 min x 4
B. Front Squat - 3 x 3 @ 80%; rest 2 min
C. Build to a tough single in the squat clean; rest as needed

rest 6+ hours

part 2
5 sets:
6 db burpees - 30/20#/h
Sprint 40 yds @ 95%
walk 3 min rest
+
5 sets:
6 db thrusters - 40/25#/h
Airdyne 15 sec max effort
walk rest 3 min
+
5 sets:
Row sprint 25 sec max effort
Walk rest 3 min
RESULTS:
Part 1:
A. 145#, 150#, 155#, 160# (Couldn't put the brakes on for the HPC @ 160#, it turned into a squat clean , then continued with another hang squat clean and full squat clean)
B. @ 155#
C. 175#
Part 2:
A. :18 :17 :17 :18 :18
B. All db thrusters done in 7-9 sec, airdyne monitor broken but all out effort
C. 128m, 130m, 131m, 131m, 132m

Muscle Ups!

Training
part 1:
run about 2 miles

rest 6+ hours

part 2:
A. Hang Power Clean - 3 x 3 @ 80% effort; rest 2 min
B. AMRAP Muscle Ups; rest 3 min x 4
C. Row 2K - if feelin it, go for it, if not, back off

Results:
A. HPC @ 130#
B. Muscle Up practice (no false grip)
C. 8:21 (ave 2:05/500)

Today was my first time getting a muscle up without the false grip. I am excited to finally be able to do it. Right now they do not seem any easier than a muscle up with the false grip, but with practice I am confident that they will become easier and more efficient in a work out.

HPC/ NO FALSE GRIP MU'S from Chelsea Ryan on Vimeo.

Sprints

Snatch Balance as a skill warm up. worked up to 135# x2

OPT

TRAINING:

part 1:

3 sets:

5 tough DL touch and go

8 burpees AFAP - jump explosive/high at top to touch something

rest walk 5 min

+

3 sets:

5 tough hang power clean

8 burpees AFAP - work on speed up and down, barely off ground

rest walk 5 min

+

3 sets:

Airdyne 20 sec @ max effort

rest 4:40 off bike

Results:

DL @ 225#, reach towards a 9 ft bar

1. 36 sec

2. 34 sec

3. 33 sec

HPC @ 115#

1. 22 sec

2. 22 sec

3. 23 sec

Airdyne completed at max effort x3

March 24, 2011 OPT DL/HPC sprints from Chelsea Ryan on Vimeo.

part 2:

Run 45 min @ Z1 really easy pace

3.7 miles