GHD situps
GHD back extensions
Air Squats
95# Hang Power Clean x 5
105# Hang Power Clean x 5
115# Hang Power Clean x 5
125# Hang Power Clean x 1
145# Hang Power Clean x 1
155# Hang Power Clean x 1 FAIL
Lite Barbell Work
August 25, 2010 at 9:57 pm (Workout)
Tags: Deadlifts, Hang Power Cleans, kettlebell windmills
A light workout again wearing the Vibrams Five Fingers. Trying not to overstress my feet with the new shoes.
GHD situps
GHD back extensions
Kettlebell Windmills
Hang Power Cleans
Deadlifts
Hang Power Cleans
August 23, 2010 at 9:49 pm (Workout)
Tags: Hang Power Cleans
I’m making a conscious effort to move back into consistent exercise. Perhaps the impetus has been the acquisition of some Vibram Five Fingers TrekSport shoes.
Getting a feel for the balance of the Five Fingers during barbell movements:
Hang Power Cleans x 10 x 2
Met-Con Day: Rowing, Power Cleans, Thrusters
February 11, 2010 at 6:22 pm (Workout)
Tags: 250m row, Hang Power Cleans, rowing, thrusters
Warmup:
500m Row
Hang Power Cleans, 5 reps (weight check)
Thrusters*, 5 reps (weight check)
Workout:
Three rounds for time:
Row 250 meters
75# Hang Power clean, 9 reps
55# Thruster*, 6 reps
Time: 8:34
*Thruster is a combination Front Squat with a Push Press
Kept the weight light to keep the workout as anaerobic as possible. Maybe next time I’ll try the Thrusters with the same weight as the Power Cleans, although I have a few barbells, so it’s not that big a deal.
Olympic Weightlifting Skills
January 27, 2010 at 10:07 am (Workout)
Tags: back squats, Front Squats, Hang Power Cleans, Power Cleans
Workout:
Front Squats 4 x 5 (mostly as a warmup) (gradually increasing weight to 145lbs… focus on upright back/chest position)
Power Cleans from above the knee 3 x 6 (gradually increasing weight to 100lbs)
Power Cleans from Below the knee 2 x 5 (same weight throughout using max from previous exercise)
Back Squats 4 x 5, weight incrementally up to 100kg (220lbs)
Coach is fussy about technique, so I have to constantly remind myself that performing the lifts in rapid succession for “intensity” isn’t the goal, but rather drilling in correct motor patterns.
Olympic Weightlifting Skills
January 14, 2010 at 11:14 pm (Workout)
Tags: Behind the Neck Press, Front Squats, Hang Power Cleans, Hang Snatch, overhead squats
Warmup:
10 minute Row: 1820 meters (I covered the monitor and just rowed until the timer went off so that I wouldn’t get competitive… lol)
Workout:
Behind the Neck Press, Snatch Grip 5 x 3
Overhead Squat 7 x 5
Front Squat 7 x 5 (Coach is drilling me hard on upright back positioning in the Front Squat and Overhead Squat)
Hang Power Snatch 4 x 5
Hang Power Clean 4 x 1 (Back had taken too much pounding and I was out of gas after the Front Squats, so I called it a night).
Penny went on to finish 3 more sets of the Power Cleans and then a couple of sets of Romanian Deadlifts.
Just didn’t have what it took to finish the workout, but what I was able to do, I stayed focused on and it felt good.
Power Cleans
January 7, 2010 at 11:08 pm (Workout)
Tags: Hang clean shrugs, Hang Power Cleans, power clean, rowing, Squat Cleans
Warmup:
5 Minute Row: 1004 meters
Workout:
Hang Power Cleans
45lbs x 10
65 x 10
75 x 10
95 x 3
115 x 1
125 x 1
135 x 1
165 x 1 F
165 x 1 (Tied PR)
185 x 1 F
Hang Jump Shrugs (for explosion)
185 x 5
Full Squat Cleans
135 x 5
Rowing and Oly Lifting
November 12, 2009 at 10:20 pm (Workout)
Tags: 250m row, Front Squats, Hang Power Cleans, rowing
Warmup:
250m x 4 with 30 sec rest intervals
5 minute row: 1200 meters (PR)
Pushed too hard on the 5 minute row and tweaked my back and strained my shoulders…. stupid, stupid, stupid!!!
Workout:
Was leery of a workout after my stupidity “warming up”.
Front Squats 5 x 5 (kept back form good… no pain or tweaks)
Power Cleans with focus on elbow speed and bar path close to body. 5 x 5
Letting the weight back down to the thighs really strained my delts…. so much so that I had to call it a night and remind myself I’m not a spring chicken anymore. 
Olympic Lifting – Clean Practice
October 15, 2009 at 8:12 pm (Workout)
Tags: Hang clean shrugs, Hang Power Cleans, rowing
At Home:
5 minutes of rowing, 1016 meters
At Club:
Warmup of hip flexors (leg swings, lunges)
Superman (with 5# weights in hands)
Clean Shrugs (x3), then hang clean from just below hips (3 sets of this sequence)
Hang Clean sequence (Just below hip, just above knee, just below knee) x4
Back began tightening up. Also need to work on my pull and elbow speed on the clean.
