Josh at the start of a 135 Clean. For proper position in all stages click on “Key Positions” on this cool site: CLEAN

0600h WOD – Metacon

Tabata Times Two

Round 1:

Push Press 75#

Sit Ups

Pull Ups

– One Minute Rest –

Round 2:

Kettlebell Swings 16kg

Push Ups

Box Jumps

A “Tabata” set is eight rounds of 30 seconds – 20 seconds of work followed by 10 seconds of rest. Only score your the least number of repetitions for any one round. Add the low round scores for each exercise and post the total to comments.


0700h WOD – Power

Warm up

Row 500m

1/2 Tabata (4 Rounds) of:

– Squats

– KB Swings

Burgener Warmup

Burgener Snatch Transfer Skills

Power Session – The Clean

Full Squat Clean: 3, 3, 2, 2, 2, 1, 1, 1

Form is the key!!


Great website for instruction on the finer points of the Clean, Clean & Jerk, and the Snatch: Olympic Weightlifting

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  • Craig

    Sarah: 42 (10 for L Sits)
    Jon: 48 (1st day back from knee surgery!)
    Craig: 44 (just fried after Round 1!)

  • Craig

    Gots to work on the second pull!! Looking at lots of pictures of the full extension on second pull. Next week: DRILLS!

    Wrists sore today: Can’t catch with my hands, dammit. Need to catch on the shoulders.