1 x 1 3 Position Power Clean

Score Type:: Total Weight

Build to Heavy 3-Position Power Clean
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Elizabeth

Score Type:: Total Time

21-15-9
Clean 135 lbs
Ring Dips
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Handstand Work 1 - 2

Score Type:: Not Scored

### Form matters! Pointed toes, tight core, and active shoulders are all important.

### Keep the majority of your weight mid palm but use your fingers to "grip" the floor to find balance.

### Gaze your eyes in-between your thumbs (without moving your head too much). This will help you find your balance.
### Spread your fingers for more surface area.


Week 1 day 2
Rest as needed between sets.

 Rx'd work:

5 x 20 sec frog stand holds - try straight arm (working balance on hands)
accumulate 2 minute handstand hold - belly to wall
2 x 30 shifts from right to left - back to wall**
4min - tabata hollow rocks (in straight/hollow body position)
 

Scaled work:

5 x 20 sec frog stand holds - bent arm (working balance on hands)
accumulate 2min of handstand hold with one leg on box and one leg in air straight up
2 x 30 shifts from right to left side - legs on box**
4 min - tabata hollow rocks (in tuck position)
 

**work slow, making sure you shift weight over the dominant shoulder

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8 x 3 Bench Volume 3

Score Type:: Total Weight

Week 3: 8x3 with 45sec-1min rest between sets 80-85% of 1RM total

Min 1: 3 reps at close-grip (hand at start of knurling)
Min 2: 3 reps at normal grip (thumb distance from knurling start)
Min 3: 3 reps at wide grip  (middle finger on first ring)
complete 3 rounds (9 sets of 3 reps total)
change grip each set (close-middle-wide, repeat)

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Comments

Max Montes

Max Montes 3 days, 20 hours ago / Reply

Elizabeth: 9:50
Notes: 85lb bar Banded ring dips

Max Montes

Max Montes 3 days, 20 hours ago / Reply

3 Position Power Clean: 95 lbs

Alyson Davis-Eudy 4 days, 5 hours ago / Reply

Elizabeth: 7:35
Notes: Purple banded dips Rx cleans

Alyson Davis-Eudy 4 days, 5 hours ago / Reply

3 Position Power Clean: 125 lbs

Charles Kitzmiller

Charles Kitzmiller 4 days, 6 hours ago / Reply

3 Position Power Clean: 115 lbs

Charles Kitzmiller

Charles Kitzmiller 4 days, 6 hours ago / Reply

Elizabeth: 7:37
Notes: 85# bar, red & black bands

Tanya Holder 4 days, 6 hours ago / Reply

Elizabeth: 8:12
Notes: 65# Green band tricep dips

Tanya Holder 4 days, 6 hours ago / Reply

3 Position Power Clean: 90 lbs

Anthony Agovino

Anthony Agovino 4 days, 6 hours ago / Reply

3 Position Power Clean: 185 lbs
Notes: Failed at 205

Anthony Agovino

Anthony Agovino 4 days, 7 hours ago / Reply

Elizabeth: 10:56

Nicole Alvarado

Nicole Alvarado 4 days, 7 hours ago / Reply

Elizabeth: 9:17

Nicole Alvarado

Nicole Alvarado 4 days, 7 hours ago / Reply

3 Position Power Clean: 110 lbs

Jennifer Mason

Jennifer Mason 4 days, 8 hours ago / Reply

Elizabeth: 8:06

Jennifer Mason

Jennifer Mason 4 days, 8 hours ago / Reply

3 Position Power Clean: 135 lbs

Corey Bann

Corey Bann 4 days, 8 hours ago / Reply

Elizabeth: 11:35

Corey Bann

Corey Bann 4 days, 8 hours ago / Reply

3 Position Power Clean: 175 lbs

Robert Dumaine

Robert Dumaine 4 days, 8 hours ago / Reply

Elizabeth: 8:46
Notes: Weight = 110

Robert Dumaine

Robert Dumaine 4 days, 8 hours ago / Reply

3 Position Power Clean: 185 lbs

Brandon Coquyt

Brandon Coquyt 4 days, 8 hours ago / Reply

Elizabeth: 6:52

Kevin Goolsby

Kevin Goolsby 4 days, 8 hours ago / Reply

Elizabeth: 8:39
Notes: 105# cleans & used purple bands on ring dips

Brandon Coquyt

Brandon Coquyt 4 days, 8 hours ago / Reply

3 Position Power Clean: 215 lbs

Nikki Brown

Nikki Brown 4 days, 8 hours ago / Reply

Elizabeth: 7:25

Babita Artabasy

Babita Artabasy 4 days, 8 hours ago / Reply

Elizabeth: 7:22
Notes: banded dips and 85#

Babita Artabasy

Babita Artabasy 4 days, 8 hours ago / Reply

3 Position Power Clean: 115 lbs

Kevin Goolsby

Kevin Goolsby 4 days, 9 hours ago / Reply

3 Position Power Clean: 145 lbs
Notes: 75,95,115,125,135,145

Gail Byrd

Gail Byrd 4 days, 13 hours ago / Reply

Elizabeth: 7:02
Notes: box dips 45lb bar - highest clean

Josh Parsons

Josh Parsons 4 days, 13 hours ago / Reply

Elizabeth: 12:48
Notes: 95lb Cleans Band assisted ring dips

Josh Parsons

Josh Parsons 4 days, 13 hours ago / Reply

3 Position Power Clean: 130 lbs

Nathalia Anaya

Nathalia Anaya 4 days, 16 hours ago / Reply

Elizabeth: 8:15
Notes: 65# Banded dips

Nathalia Anaya

Nathalia Anaya 4 days, 16 hours ago / Reply

3 Position Power Clean: 80 lbs

Brea Coquyt

Brea Coquyt 4 days, 18 hours ago / Reply

Elizabeth: 11:54

Brea Coquyt

Brea Coquyt 4 days, 18 hours ago / Reply

3 Position Power Clean: 135 lbs

Thomas El-Far

Thomas El-Far 4 days, 18 hours ago / Reply

Elizabeth: 8:14
Notes: black band ring dips

Thomas El-Far

Thomas El-Far 4 days, 18 hours ago / Reply

3 Position Power Clean: 185 lbs

Alfonso Mirabal

Alfonso Mirabal 4 days, 18 hours ago / Reply

Elizabeth: 10:11

Alfonso Mirabal

Alfonso Mirabal 4 days, 18 hours ago / Reply

3 Position Power Clean: 195 lbs

John Mason

John Mason 4 days, 19 hours ago / Reply

Elizabeth: 11:58

John Mason

John Mason 4 days, 19 hours ago / Reply

3 Position Power Clean: 195 lbs

Aja Osborne

Aja Osborne 5 days, 9 hours ago / Reply

Bench Volume 3: 115 lbs

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