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Wednesday 12/10/08

Clean

1 x 1 x 1 x 1 x 1 x 1 x 1

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On this workout, really work on form as you continue add weight. Remember the goal is to catch the weight in a full squat. Having said that, this is not easy, so work it on the lighter weights and continue to try as the weight gets heavier. As the weight gets heavier you may have to resort to power cleans.
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10 comments:

  1. AnonymousDecember 9, 2008 at 9:00 PM

    If one of your weakness is strength / power, recommend going what Rippitoe calls "sets across," or 1-1-1-1-1-1 of the same weight if you are not as strong as some of the other guys and are trying to build your strength versus hit a 1-rep max. Get as close to your max as possible and execute it the prescribed number of times.

    Recommend a Burgener warmup versus the standard CFWU. Focus on getting from the proper jump postion to the proper land postion with the knees slightly outside versus inside the feet, and make sure to get the elbows out in front of the bar to get into a good string rack postion.

    This is not one of the days where 80% is NOT good enough. It's a strength day, not a METCON workout. Focus on that perfect form. Save the 80% for the METCON workouts.

    ReplyDelete
  2. C VDecember 10, 2008 at 6:41 AM

    165
    185
    185
    215
    225
    245
    255 (f)
    245 (f)
    245 (f)
    225

    Checked 11/25/08 to see front squat max. 255 seems to be my sticking point.

    ReplyDelete
  3. AnonymousDecember 10, 2008 at 7:31 AM

    95
    115
    135
    155 (PR)
    155(f)
    135
    135
    135
    135(f)
    135

    I am still struggling to get low. This will need some more devoted efforts.

    ReplyDelete
  4. Go CubsDecember 10, 2008 at 7:33 AM

    135
    155
    155
    175
    185
    195 (f)
    195 (f)
    185
    185

    ReplyDelete
  5. SBDecember 10, 2008 at 7:51 AM

    85
    105
    115
    135 F
    135
    145 F
    145 F
    145
    really focused on staying w/ squat throughout

    ReplyDelete
  6. Demet-hookDecember 10, 2008 at 8:19 AM

    135
    155
    185
    205
    215 (F)
    195
    205 (F)
    185
    190

    ReplyDelete
  7. Black and Gold CrossFitDecember 10, 2008 at 8:40 AM

    135
    155
    165
    175
    185(F)
    185(F)
    185
    190(F)
    175

    Found a good weight to work the technique on this. Front squat is definately the hard part of this. Confidence in your ability to balance the weight and get it back up is huge.

    ReplyDelete
  8. MacDecember 10, 2008 at 8:48 AM

    115
    165
    185
    205(f)
    195(f)
    185
    185
    175
    Hit the squat every time, but had to force it for the heavier weights. I'm sure that's a sign of a form problem/confidence.

    ReplyDelete
  9. MajDecember 10, 2008 at 4:17 PM

    95
    115
    135
    155
    185
    205
    225(f)
    225(f)

    ReplyDelete
  10. RWDecember 10, 2008 at 6:53 PM

    135
    155
    165
    175 (barely a squat clean)
    185 (power clean)
    190 f
    175

    Afterwards I did 155 about 15 times working on form

    ReplyDelete