September 30, 2010
Power Cleans and Prowler
Warm Up
Joint Mobility and Line Drills
Strength Work
Power Cleans 5 – 3 – 1 or more
If you are on week #3
Set #1 is 5 reps at 75% of your “working”1 rep max
Set #2 is 3 reps at 85%
Set #3 is 1 rep (or more) @ 95%
Conditioning Work
5 Rounds for time:
20 Meter Prowler Push 90M/50W
7 Thrusters 95M/65W
Coaches Notes: On Strength WOD make sure the athletes caught the Power Cleans in the Front Rack or Receiving Position every time. On Conditioning WOD be sure the athletes pushs the Prowler High Bar for 10 Meters then switches to the other side and push it back 10 Meters low bar to a waiting bar loaded for Thrusters.
These are awesome whether you’re paleo or not!
Paleo Blueberry Muffins
2 cups blueberries
1/2 cup water
2 1/2 cups almond flour
1/2 tsp baking soda
1/4 tsp salt
1 tsp cinnamon
1/4 tsp nutmeg
1/2 tsp vanilla
1/2 cup honey
3 eggs
Heat oven to 325 degrees. Line a muffin tin with muffin liners
In a small saucepan simmer the blueberries with the water until the berries release their juice and the mixture has thickened slightly. Let cool.
Combine the almond flour, baking soda, and cinnamon and nutmeg in a bowl.
Combine the blueberries, vanilla honey, and salt and cinnamon and nutmeg in another bowl.
Add the dry ingredients to the wet and mix well.
Evenly fill each baking cup withe the batter.
Bake for 25 to 30 minutes they are done when a knife is inserted in the middle and it comes out clean.
You can also substitute cranberries for blueberries or cherries. If you ever use cherries also add 1 tsp of almond extract
PC- 150(5)-170(3)-190(2)
WOD-7:36 Rx
SWOD- 95(5) 110(3) 120(1)
CWOD- 6:17 RX My legs were FRIED!!!!! Had to rest 10 minutes before getting up, lol.
Cleans – 155(5) – 175(3) – 195 (3)
WOD: 8:23 – Not happy with my time at all, but i guess pretty good for the first time doin thrusters.
CWOD: 8:23Rx … i second Heidi..legs are DEAD, those last 7 thrusters felt like a 100 lbs! and thanks to charles and john for cheering and pushing me!
Wasn’t feeling up to the workout. Failed at 1 rep at 85% my max. Did 2 x 100m 90lbs sled pushes
Breakfast – Ezekiel bread with almond butter with a protein shake
Breakfast 2 – left over piece of steak with onions
Lunch 1 – mahi mahi steamed in lemon pepper with broccoli and raw cashews
Snack – more cashews
Lunch 2 – spicy chicken sandwich with lettuce for bun
Dinner – Jerk chicken with broccoli and tomatoes (and a handful of almonds)
Max Rep = N/A went off of a 230lb max
SWOD: 175 (5) / 195 (3) / 205 (2) (i found out after the WOD @ 95% it shouldve been 225 i read the wrong line)
CWOD: 6:14 Rx
my legs…..forget that, my WHOLE BODY is totally smoked from this week of WODs, im hurtin all over; i knew it was gonna be bad news after the 1st 10m push lol!!
great job today kellew!!!!
155×5, 175×3, 195×3 hanging power cleans.
WOD 6:45. Lost about 30 seconds with sled issue out east. Its impossible to do low bar push out east due to the roadway being like sandpaper. The sled will flip before slide.
I am still rocked from doing the 120 KB Swings with The Beast.
@Ben,
Thruster are all about Technique and Flexibility. If you can get the bar in the front rack position and jump up the weight you are golden.
Great Blog.
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