Wednesday, August 3, 2016

Good Wednesday morning to ya!

Beauty weather out there. Beach WOD is on for this Saturday at 10am at Tracadie Beach. Same location as last year. Plan on a couple of workouts out there for ya. Another beach WOD is planned for August 27th at the same time and place for anyone that wants another or can't make this one. 

Time to do a bit more training here 782 for the week. 


  • High Hang Clean + Mid-Low Hang Clean

The hang clean refers to anything above the knee. We'll be working from position 1 and position 2 today. Your first rep will be from the high hang, which means you won't have a lot of room to move the bar. You have to be super powerful, extremely explosive, and aggressive underneath the bar on this rep. For the mid-to-low hang clean we want you to move that bar quickly down and then quickly back up to get underneath it. 

Try to play around with catching the bar in the power position and the full clean position on these two reps. It's tricky to try to move between both movements once you start, but it is a good skill to have during any workout. 

We will take 15-20 minutes to build in weight for this movement before the workout. 


  • 15 Hang Power Cleans (185/125lbs) (155/105lbs) (95/65lbs)
  • 20 Box Jump Overs (Real High)
  • 15 Hang Cleans (same weight) (best depth)
  • 20 Box Jump Overs (Real High)

For your first 15 reps we want you catching the bar in a power position. The weight should be heavy enough that you won't be able to go unbroken on all 15 reps. For the second set of 15 we want you catching the bar in a squat position. Again with a weight you won't be able to go unbroken. This will be tricky transitioning from a power catch position to a full clean catch position so take the first reps to find the groove on each set. Be efficient and deliberate with each box jump over. Lot of power needed with each rep in this workout. 

- Team 782