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Monday 15 November 2010

Posted by The Coach on November 14th, 2010

As many rounds as possible in 20 minutes of:
60kg Clean, 5 reps
Pull Up, 10 reps
60kg Deadlift, 15 reps

Post rounds to comments


17 Responses to “Monday 15 November 2010”

  1. Steve said

    I assume squat clean only?

  2. Adam Piller said

    i hope any clean will do. power cleans will be quicker…

  3. Storm said

    Clean = Squat Clean = RXD

    Power Clean = Power Clean = Scaling

    S x

  4. Steve said

    Thank you Storm.

    Just like the kipping pull up, I think sometimes the PC gets done to death at the expense of getting better at full cleans. Quicker doesnt always mean better.

  5. andrew said

    “A squat clean is just a failed power clean.” Mike Burgener…

    WU – 2 rds of 400m run, 20 push ups, 30 lunges, mobility

    WOD – as rx’ed 6 rds and 1 squat clean (in yr face adam p)

  6. Bliss said

    oh happy thought…more pull ups! 🙂

  7. Storm said

    Didnt he say that the other way around ????

    Fantastic effort from the AM crew everyone kept moving and when the last seconds were ticking down found a little more to get as much done in the time.


    S x

  8. Pete Yeates said

    WU = 2 x (Run 400m, 20 pushups, 30 Lunges), mobility

    WOD scaled to 50kg = 8 rounds.

    It was a nice one for training the grip.

  9. Andrew said

    no – i think his point was that you should pull the bar as high as poss before you go under it such that you only squat clean when weight gets too heavy for a power clean

  10. Storm said


    Got alot more in answer to that and it needs to be taken in context so not appropriate for this comments page.

    S x

  11. Jase said

    Thats spot on Andrew! 🙂

    Many people only pull the bar as high as they need to slide under it. This is a big mistake. Regardless of the weight, the bar should be pulled as high as possible every time. If it is received in the Power Clean position, that’s fine. But to complete the movement in a WOD as a squat clean, you then need to front squat. In the race for a good time, people often sacrifice good clean mechanics and don’t finish the pull.

    Always pull as high as possible. When the weight gets heavy, you have no choice.

    Jase 🙂

  12. Paul said

    shirt on + power cleans = scaling win

  13. The Cell said

    I love when you post Big P! Now we play the waiting game and wait for Mike to post…



  14. Jane said

    Hello everyone, am now back in Perth having arrived late Thurs eve, unfortunately I’m not well and have been banned from The Cell by magic Pete for the time being so I can try and recover

    I only have 3 wks to the IM and have had to massively adjust my goals – now its just to finish rather than aim for a time, but if I have to walk the whole of the marathon to finish I will as there is no way I’m going to give up during the race!

    Hoping to be back before the IM race otherwise I’ll see you all at the smoker challenge / xmas party on the 11th

  15. The Cell said

    Remain patient Jane, I am certain you will be fine!

    Training at home, in between study.

    30mins of squats and push ups every minute on the minute non stop.

    First 10min block: 10 squats + 10 push ups
    Second 10min block: 15 squats + 12 push ups
    Third and last 10min block: 20 squats + 14 push ups

    Max time hover
    TIME = 2.03min


    *Last 6 mins was quite tough, more on the legs, as was attempting to maintain a fluid speed throughout. There is a lot you can do with no equipment, just get creative! 🙂


  16. graeme said

    tonight .. AMRAP 20min

    5x50kg Cleans
    10 Pull Ups
    15x50kg DL

    6 complete + 5 + 4

  17. Biljana said

    Something a little different today…

    Warm Up – 5 mins spin bike then 3 rounds of 5 Pull Ups, 10 Push Ups, 10 Squats

    WOD: AMRAP 10 mins of:

    10 x 5kg Wall Ball
    10 x GHD Sit ups
    10 x Back Extensions

    5 rounds + 10 Wall Balls

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