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Sunday, August 10, 2008

Hang Cleans and Rope Climbs 8-10-08

As Rx:
5 Rounds for time of:
155lb Hang Squat Clean, 9 Reps
15 ft Rope Climb, 3 ascents

I did the Pack version:

115lb Hang Power Clean, 5 Reps
8.5 ft Rope Climb, 3 ascents (no feet)


As I was doing it I had the thought that it wasn't a full body workout like most of these types of WOD's are because I wasn't working my legs, but just dismissed the thought.  Duh!  I did Hang Power Cleans on accident instead of Hang Squat Cleans.  Oh well,  This was still a decent workout but with the scaling I should have finished in closer to 10 min, so I think I scaled down too much.  Or I could have made it more rope climbs, but then my grip would have probably ended up failing.  Using the hook grip on the cleans definitely helped save my forearms.  Since I don't have a rope or room for a full 15 ft rope in my garage gym I made this "rope" out of a queen sized bed sheet.  I twisted it up to make it about 1.5" thick.  I hung it off my pullup bar which is 8.5 ft high.  It ended up basically being two pullups (with no feet involved obviously) for each trip up the rope.

Then I did 1 min front plank with 70lbs on my back, 1 min for both side planks, and 20 knees to elbows while hanging from my "rope" instead of the usual pullup bar.


TexasPatrick said...


We'll name this workout: "Escape from San Quentin".


JAK said...

haha Thats about explains it.

Dan said...

Slight correction, Rx'd was 9 reps clean, not 5.

JAK said...

Thanks Dan, correction made.