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520 Edinburgh Dr. Moncton, NB E1E 4C6

Heavy lifts

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Clean Pulls x3
Build to a heavy set
*12 min

15-12-9-6-3
Piked HSPU
5 Power Cleans (185/135#)

*12 min cap

Serge – one of our newest members

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29 Responses to “Heavy lifts”

  1. Warmup & Mobility

    Clean Pulls x 3
    35(WU), 50, 60, 70

    WOD – Orange
    15-12-9-6-3
    DB Press @ 20’s
    5HPC @ 55

    8:47

    Did small sets of presses so as not to fry my shoulders. To my surprise, I got them all done with the 20’s.

    Thanks Ingrid!

  2. Warmup & Mobility

    Jump shrugs x 8
    35#
    Hang power clean x 5
    55#, 65#

    WOD – Orange
    15-12-9-6-3
    DB Press – 20#
    5 HPC – 55#

    7:00 mins

    Thanks Ingrid!

  3. Clean Pulls x3
    Build to a heavy set

    Built to 135#
    *12 min

    15-12-9-6-3 – purple
    Piked HSPU
    5 Power Cleans (95#)

    5:30

  4. Clean Pulls x3
    115 – 125 – 135 – 145

    15-12-9-6-3
    DB Press 20#
    5 Power Cleans 95#

    4:26

  5. Clean Pulls x3
    115-135-155-165

    15-12-9-6-3
    Piked HSPU
    5 Power Cleans (135#)

    6:47

    Still feeling those wall walks.

  6. Clean pulls x3
    95-135-175-195-220

    WOD with pikes from toes and 185#
    10:32

    I find the pikes very challenging. Especially after 21.1.

  7. Clean Pulls x3: 55-65-70#

    15-12-9-6-3
    DB Press (15#)
    5 Hang Power Cleans (55#)
    >> 7:16

    Thanks Julia!

  8. Clean Pulls x3
    Build to a heavy set
    85-95-105-115-125#

    15-12-9-6-3
    DB Press 20#
    5 Power Cleans (95#)

    5:41.
    Thanks Julia!

  9. Clean Pulls x3
    135-155-165-175-185

    15-12-9-6-3
    Piked HSPU -from toes
    5 Power Cleans (135#)

    6:48

    Merci Ingrid!

  10. Warmup & Mobility

    Jump shrugs x 8
    35, 40, 45

    WOD – Yellow
    15-12-9-6-3
    DB Press – 12lb
    5 HPC – 35lb

    8:20

    Thanks Ingrid!

  11. Clean Pulls x3
    Build to a heavy set
    *12 min
    65-75-85-95-105-110

    15-12-9-6-3
    DB Press (20#)
    5 Power Cleans (70#)

    6:32

    Thanks Blake

  12. Clean Pulls x3 up to 105#

    WOD
    15-12-9-6-3
    Pike HSPU
    5 Power Cleans 70#

    I was dumb and didnt write down my time, but 8:15ish I think.. Was slow because of the pike pushups but I was just happy to get through the whole WOD with them 🙂

  13. Clean Pulls x3
    115,135,145,155,160

    15-12-9-6-3(purple)
    Piked HSPU from toes
    5 Power Cleans (135#)
    Time: 5:55

    *12 min cap

  14. Clean pulls x3
    75/75/80/80/85#

    Orange/blue
    15-12-9-6-3
    DB Press (20#)
    5 power clean (65#)
    Time- 5.31

  15. Clean Pulls x3
    95, 115,135,135,135,135

    15-12-9-6-3(purple)
    Piked HSPU from knees
    5 Power Cleans (135#)
    Time: 8:55

  16. Clean Pulls x3
    95,115,135,155,155

    15-12-9-6-3
    Piked HSPU from toes
    5 Power Cleans 135#

    Time: 8:54

    Thanks Kevin!

  17. Clean pulls
    135-155-185-205-235

    Wod brown 185#
    7:17

  18. WOD with 115#

    I was doing the pike HSPU way too hard and was only getting 1 or 2 at a time so I moved my knees back a little and was able to get slightly bigger sets. Still took me too long. Fun wod though.

    10:38

  19. HangClean Pulls x5
    *12 min
    35# – 45# – 45# – 50# – 50#

    15-12-9-6-3
    DB shoulder press (15#)
    5 Hang Power Cleans (55#)
    8:07

  20. 15-12-9-6-3
    Pike HSPU
    5 Power Cleans after each @ 95#

    8:15

    I was a bit scared of this one. Shoulders are still toast after Friday’s wall walks & this is a heavy clean for me in a WOD (These were all 1 at a time, not touch & go). Challenging WOD but I really liked this one

  21. Weightlifting test
    53# RKBS x 20; 70#RKBS x 10; HPC 85×8, 105×5, 115×5

    15-12-9-6-3
    Piked HSPU from knees
    5 Power Cleans (95#)
    7:14

  22. Back a touch sore from Friday. Stayed home to row
    6 Rds
    4 min on one min easy row
    Total working distance 6302m in 24 minutes. 1:54.2 pace.

  23. Clean Pulls x3
    Build to a heavy set
    65# – 75# – 85# – 95# – 105#

    15-12-9-6-3
    Piked HSPU
    5 Power Cleans (65#)

    Did Blue weight as Purple scared me. Pike HSPU from knees on 20″ box.
    Time: 9:03
    Probably should have used somewhere between 65# and 95#, but I was happy to lift a barbell after 21.1 destroyed my whole upper body.

  24. Clean Pulls x3
    Build to a heavy set
    95-135-155-175-185-195#

    15-12-9-6-3
    Piked HSPU
    1 – 9/6
    2 – 8/4
    3 – 6/3
    4 & 5 – unbroken
    5 Power Cleans (185/135#)
    Scaled to purple @ 135# – Steady singles
    Time: 4:52

    Can go heavier… in between weight @ 155-165# ish

  25. Clean Pulls x3
    Build to a heavy set
    55-85-95-105-115-125#

    15-12-9-6-3
    Piked HSPU (20″ box, knees)
    5 Power Cleans (95#)
    Time: 5:27

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