Check out Davis in the February Newsletter!
Hang Power Cleans x3
Build up to wod weight
For max reps:
1 min HPC (185/125#/75-80%)
1 min HSPU
2 min HPC
2 min HSPU
3 min HPC
3 min HSPU
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WU&Mob 15 KBS @35#
Hang Power Cleans x3
#95-115-125-135-145
1 – 2 – 3 min HPC & HSP each
HPC @ #115
HSP with ab mat
Total reps 75
Thanks for the WOD and the technique tips Shane.
Mobility + WU X1 (15 reps) +15 [email protected]#
Strength: Hang Power Cleans x3
Build up to WOD weight
60-70-80-90-100#
WOD: For max reps:
1 min HPC (90#)
1 min HSPU (pike push-ups)
2 min HPC
2 min HSPU
3 min HPC
3 min HSPU
Total: 117 reps
Thanks Shane. Good job everyone 🙂
Great pic Bre!
Awesome newsletter Davis! Lucky for you, hang cleans are up today – hope you can get in to enjoy them! 🙂
Strength: Hang Power Cleans x3
Build up to WOD weight
135-155-175-185-200
WOD: For max reps:
[email protected] 185#
1 min HPC = 12
1 min HSPU = 9
2 min HPC = 10
2 min HSPU = 6
3 min HPC = 15
3 min HSPU = 6
Total: 58 reps Rx’d
Great Newsletter Davis, always nice to see you and the family at the gym!
MOB + WU X1 (15 reps) +15 [email protected]#
Hang Power Cleans x3
Build up to WOD weight
WU 95# x2 –
115# x 1; 125# x 3; 135# x1
WOD: For max reps:
1 min HPC (185 #, 125#, 75-80%) 105#
1 min HSPU – HRPU
2 min HPC
2 min HSPU – HRPU
3 min HPC
3 min HSPU – HRPU
Total: 97 reps
WUx1 (15reps)
Strength: Hang Power Cleans x3
Build up to WOD weight
95-115-125-135-140
WOD: For max reps:
[email protected] 140#
1 min HPC = 9
1 min HSPU = 10
2 min HPC = 10
2 min HSPU = 12
3 min HPC = 15
3 min HSPU = 18
Total: 74 reps
Great newsletter as always!
Awesome article Davis, glad to have you at CFM!
WUx1 15 reps + 15 KBS
Hang Power Cleans x3
95-115-135-145-155-165
WOD: For max reps:
[email protected] 145#
1 min HPC = 8
1 min HSPU = 5
2 min HPC = 11
2 min HSPU = 6
3 min HPC = 14
3 min HSPU = 9
Total: 53 reps
Well done am’ers!
Great newsletter, way to go Davis!
Mob + WU x 1 (15 reps) = 15 KBS @ 30
Hang Power Cleans x3
Build up to WOD weight
Went up to 70#, but it wasn’t pretty. They got into my head! Clearly, practice is required.
For max reps:
1 min HPC (55#)
1 min HSPU (Pike)
2 min HPC
2 min HSPU
3 min HPC
3 min HSPU
Made the switch from HRPU to Pike Pushups.
Total Reps: 91 (next time a little more weight on the HPC)
Thanks Shane.
For max reps:
1 min HPC (100#) 10
1 min HSPU 7
2 min HPC- 14
2 min HSPU 10
3 min HPC 18
3 min HSPU 14
total 73
Tough! Shoulder burn.
OG WOD!
HPC x3
135-155-175-185
WOD Rx’d
R1 – 11+13
R2 – 12+14
R3 – 18+20
Total – 88 reps
That was tough! But I liked it.
M+WU
Group mob
Hang Power Cleans x3
Build up to WOD weight
45-55-65-75-85lb
WOD: For max reps
1 min HPC 85lb
1 min Pike Pushups
2 min HPC
2 min Pike Pushups
3 min HPC
3 min Pike Pushups
115 reps
HPC x 3 to 175
WOD:
WOD: For max reps:
[email protected] 145#
1 min HPC = 15
1 min HSPU = 8
2 min HPC = 16
2 min HSPU = 8
3 min HPC = 18
3 min HSPU = 8
Total: 73 reps
Could have done HPCs (mostly sets of quick 3’s) a bit heavier but back was feeling wonky so I kept the weight lower.
Fun workout!
HPC x3 to 115#
WOD @ 115#, 71 reps
Wod-55
A man of few words right there…
Mob
WU x1
15 KBS
Group WU & Mob
Hang Power Cleans x3
[email protected] 55#
65-70-75-80#
WOD
For Max Reps:
1 min HPC (75#)-9
1 min Pike PU- 11
2 min HPC- 15
2 min Pike PU- 18
3 min HPC- 18
3 min Pike PU- 26
Total: 97
mob wux1 15 rep
group mob wu
95×3 115×3 115×3 115×3 115×3
staying light
for max rep
1 min HPC = 11 115#
1 min HSPU 8 with 25 plate and abmat
2 min HPC 19
2 min HSPU 10
3 min HPC 30
3 min HSPU 11
total 89
first time doing HSPU in a WOD
YAY for the HSPU! Good job Gilles!
M+WU
Group mob
Hang Power Cleans x3
Build up to WOD weight
55-65-75-85#
WOD: For max reps
1 min HPC @85lb (7)
1 min Pike Pushups (8)
2 min HPC (11)
2 min Pike Pushups (14)
3 min HPC (14)
3 min Pike Pushups (22)
76 reps
Thanks Kevin!
WU X1 (15 reps) +15 KBS
Hang Power Cleans x3
95-115-135-155-175(1)
WOD Scaled: For max reps:
1 min HPC (135 #)
1 min HSPU – HRPU
2 min HPC
2 min HSPU – HRPU
3 min HPC
3 min HSPU – HRPU
Total: 92 reps
Tried a few HSPUs at start but shoulder was too sore. HRPUs were slow and painful.
WU x 1 – 15 reps + KBS
HPC x 3 reps WU @ 95#
115-135-145
WOD: For max reps:
[email protected] 135#
1 min HPC = 9
1 min HRPU = 14
2 min HPC = 12
2 min HRPU = 27
3 min HPC = 18
3 min HRPU = 31
111 reps
Had to scale to push-up, my neck is still sore from dropping on it during last HSPU WOD.
Hang power cleans
95×3; 115×3; 135×3; 155×6
Hang power cleans 135# WOD
The upside down push ups from a box
Total reps : 120
Then had cadets 6-9pm. Ron and Blake did awesome training them. I fit in some burpees squares and push ups in their 8 min WOD They had fun
Hang Power Cleans x 3
55-65-75-85-95(x2)
WOD: HPC @ 80# and HSPU with Ab Mat
1 Min. HPC = 13
1 min HSPU = 7
2 min HPC = 15
2 min HSPU = 6
3 min HPC = 20
3 min HSPU = 9
Total Reps = 69
That was tough. HSPU’s died really quick. Liked this one though 🙂
HPC got up to #80 (~15# PR!)
WOD with #70 and HSPU with #25 plate and ab mat
100 reps – 32 of those were the last round of HSPU…not really sure what happened there!
Time to graduate to the #10+ab mat combo for HSPU wods I think.
Mob + WUx1 + Group Mob
Hang Power Clean x3
95-135-155-185#
WOD Rx = 39 reps @ 6 min mark*
*tapped out, back was fried from previous day’s front squats…
Cashout: 30 burpees over rower for Rowuary.