#kb clean

[jaymuldfitness-blog]

FRIDAY, 05.10.13

Power Clean 5x3 (add 2.5lbs to last workout) @ 230

--

Complete 6 rounds:

10 reps of Sandbag Shouldering - 135 lbs (did 20x50lbs KB clean) 50 yard Prowler Shuttle - 180 lbs (sprinted, 50ydx2)

*Push prowler or sled 25 yards and then back to the starting line. *You can sub, sprint 100 yard shuttle (50 yards out and back) for prowler or sled. 

[ajagelund]

Bear Kettleplex

I should have been Bear Complex in pairs, but without a partner and one barbell less than needed I grab two kettlebells and made my own complex.

WOD on the minute, every minute, for 30 minutes: clean - front rack squat - press - overhead squat

Comments  Started out doing 1 rep each minute with my two 16 kg kettlebells. After 12 minutes I realized it wasn't gonna be a challenge. Added two more reps and went for 3 each minute. With 10 minutes to go I went down to 2 reps each minute to hold the technique in shape.

So, for the future:

WOD on the minute, every minute, for 30 minutes: 3 clean - front rack squat - press - overhead squat (2x16 kg)

[ajagelund]

Kettlebell long run

My RKC-girl at home set up me up with the following little baby:

5 rounds of: 1 get-up (each side, 16kg) 10 heavy swings (32 kg) 5 clean and press (each side, 20 kg) 10 heavy swings (32 kg) 5 clean and squat (each side, 20 kg) 20 snatch (20kg) 

1-3 min rest between rounds

Comments The five rounds took roughly 48 minutes. A good focus on holding posture and good technique through-out the rounds.

I was able to increase to 20 kg on the last get-ups (both sides). 

Measurement: http://connect.garmin.com/activity/199165839

[ajagelund]

Kettlebells - Day 1

Technique walk through of the swing, the press and the clean. One k running as warm-up. WOD On 45 seconds, every 45s: 10 swings Clean and squat (wait for everyone and sync) Raise up and press Comments 15 minutes of exercise with focus on technique and "doing it right". I believe this is gonna give me massive improvements in all CrossFit WODs with kettlebells included. It's allready inspiring...

[jaymuldfitness-blog]

4.1.2012

WARM UP: Roll IT/Adductors, Ball Glute. inchworm there, 5 pushups, 15 squats, crab walk back,10 scap pushups, 15 squats

SKILLS: KB’s- clean & press, KB high pull and snatch.

WOD: 10 min amrap of: 15 kb swings (50/35), 15 squats then 1 min rest then

10 min amrap of: 10 burpees, 10 ab mat situps, 10 back extensions

[jaymuldfitness-blog]

27.12.11

CFG Open Gym

POWER: 1RM Clean - 250 PR

WOD: 15min AMRAP:

3 Power Clean to Squat Clean to Power Clean to Jerk 135#

6 DH Pull-ups

9 KB Clean and Press 45#

12 Squats

Result: 3 Rounds + 2 bb complex

COMMENTS:

Everything moving along accordingly.  I will do a year in review post sometime soon.  Proud of a 250 clean (started the year at 180).  Open gyms this week will allow me to 1RM a lot of lifts at the end of a long training year.

[jaymuldfitness-blog]

18.07.2011

WARM UP: 30 D/U, Lunges, 8 Ring Rows, 200M run, broad Jumps x 3

STRENGTH: Press - 3x 70/80/90% Last set is a max effort. (120 for 7)

WOD: 3 rounds of: 50 Squats, 35 50lbs Kettle Bell Cleans, 20 Hollow Rock

Time: 13.35

MOBILITY: Shoulders, Rolling.

[jaymuldfitness-blog]

25.04.2011

Crossfit Guelph Class (5/10)

Strength: Zercher Squat 3x5 @ 175

then

Wod: 21 15 9

KB Clean and Swing Alt Arm

Box Jumps

Hollow Rock

Time: ~12min

Comments

I really dislike Zercher squats.