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Olympic Lifting Week 1 Day 2. CrossFit, Power Clean test-in.

October 4, 2016

OPEN PREP:  4 sets of the complex- 1 Snatch Pull, 1 Full Snatch, 2 Overhead Squats.  4 Sets of the complex- 1 Clean Pull, 1 Full Clean, 2 Front Squats.  Snatch Grip Deadlift- 5 sets x 2 reps.

CrossFit:  All of the test in metrics will, vs past efforts, creep towards a Metcon Type effect rather than a 1 rep max.  Why is this so?  Mostly safety.  Having little in the way of specific tolerance built up, to toss people into the deep end of “Lift as much as you can 1 time” is a little more dangerous especially on the squats, deadlift and bench press.  As you will see, I’ve changed those metrics and the pullups as well.  I’ve left the shoulder press 1 rm test in intact, mostly because in that instance, trying and failing is relatively safe.

That begs the question,  “Will a strength bias program drive my metcons?”  unequivocally the answer is yes.  As your 1 rep max in the clean improves, your ability to, say, rapid cycle 155/115 for a minute will track upward as well.

So here’s your test in procedures for the week.

Tuesday- Off the Ground.  We’ll test the power clean as follows: Max reps Power Clean in one minute with these loads.

Men-  Men 155/135/115.  Women 115/95/75.

Wednesday- Suspended/Hanging Strength.  Pullups are your test as follows:  Max Rep Unbroken Dead Hang Pullups.  Bodyweight up to 10.  If you can do 10 strict deadhang pullups at Bodyweight then you test in at BW + 25 Lbs via a belt.

Thursday- Pushing Strength.  Shoulder Press 1 Rep Max.

Friday- Leg Strength.  Back Squat max reps in a minute.  Men- 225/185/135.  Women 155/115/85.

Your wod for tuesday, after the test in.

Row 500/Run 800/50 Wallballs 20/14  /10 Deadlifts at 275/185. (Last performed 9/23/11)

 

 

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8 comments

  1. Tuesday
    Cleans 16 rx
    Wod 10:13 rx


  2. Tuesday

    Cleans @155 15. I dropped each one. In the past cycling these fast always hurts my back.

    WOD: 10:13 RX. Touch and go on all the deadlifts


  3. cleans: 15 @ 95lbs
    work: 15:26 rx – deadlifts were very slow, 1st 30 wallballs went well, last 20 were a train wreck


  4. Tuesday:
    Cleans – 18@155
    WOD: 14:04

    Jason


  5. Open Prep- Snatch Complex @ 145 (pleased with that) no misses. Clean Complex @ 185. Less pleased with that. 5×2 Snatch Grip Deadlifts @ 275.


  6. Power cleans
    12 @ 155

    WOD
    9:47 Rx


  7. Power cleans 15 @ 155lbs….. Pull-ups 9 @ plus 25lbs


  8. PC 8 @ 95
    wod: 13:50 with 1 mi AD sub and 95#HC instead of DL.
    7 am is a much more acceptable hour to be lifting heavy things (or be upright) than 6am.



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