Clean Technique Warm-Up
Two sets of:
Clean-Grip Romanian Deadlift x 3 reps
Clean High Pull from Below Knee x 3 reps
Muscle-Clean x 3 reps
Front Squat x 3 reps @ 3211
Hang Power Clean x 3 reps
Clean from Below Knee x 3 reps
*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs
A.
Front Squat:
Set 1 – 5 reps @ 60%
Set 2 – 5 reps @ 70%
Set 3 – 5 reps @ 75%
Set 4 – 5 reps @ 80%
Rest 2 minutes
B.
Build to today’s 1-RM Clean
Make jumps of 5-10 lbs as you build loads. The goal should be to accumulate volume of PERFECT repetitions as you build to your heaviest loads. Please understand that “today’s 1-RM” may not mean your lifetime PR. The purpose is productive training, so keep the focus on good mechanics, and push only when it feels good to do so. If your mechanics start to breakdown, you have achieved “heavy” for the day.
C.
Three sets of:
Clean x 1 rep @ 90% of todays heavy single
Rest as needed
D.
Two sets of:
Banded March
x 3 minutes
Rest 3 minutes
E.
Three sets of:
GHD Hip Extensions x 12-15 reps @ 2112
Rest 60 seconds
Front Leaning Rest on Rings x 45-60 seconds
Rest 60 seconds
Banded Hip Bridges
x 30 reps
Rest 60 seconds
Redid 16.3, went from 99 to 111!! Slowed down snatches 5/5 to go faster. Trusted my MU and they were fine throughout.
Awesome job Matt! Huge improvement! Your suggestion of going 5Ê»s from the get go came to me just in time, I was literally minutes away from starting! I had initially planned on going 10Ê»s through 1st 4 rounds, and then 5/5, 5/5, 4/3/3, 10, and then 10. This was so much better going the 5Ê»s….really broke down the workload into small manageable sets!
Redid 16.3 today. 113 reps (improved by 9 reps). This time I didnÊ»t have any failed mu attempts and did all 3 unbroken ea round. Learned from last time and devised a little different split time per round and I was able to pretty much stay right on it…again for me, it really helped to have someone watch my splits and communicate with me as I was going through the workout. Thanks Al and Kincaid for the help!
Amazing Cheryl!!
Wowsers you smashed it!
Was going to redo 16.3, but arms are still too sore, so probably tomorrow.
Instead: Front squat, 5 at 185, 215, 235, 245
Cleans: worked up to 255, than 3 x 1 at 230
GHD extensions and hollow rocks
Yesterday:
A. 105-145.
B. 95-145.
C. 135.
D. Skipped. Time.
E. Skipped. Time.
Today:
Same as Cheryl. Officially 10. But I decided to 16.3 with 7 min. of ten 75lb snatches and 5 C2B’s. 7 rounds.
And then did some lighter rep sets of BP and BS and ended with weighted GHD’s and a 2mi. run.
Redid~Still 10
So close still. This is not a skill that I have been continually practicing…
I will be now with DU.
Redo of 16.3 today. My goal was 75-78 reps this time around. I ended up with 71 reps which was 7 reps more than my first attempt on Friday. I’m so happy!!! Good luck to those still working on this one.
Did Saturday’s work today. Contemplated redoing 16.3 today. Still feel a little gassed from Friday’s effort.
Warm-up – Clean Technique (3 sets – barbell, 75 lb. and 95 lb.)
A. Front Squats – 120/140/150/160
B. Heavy Clean for today – did lots of reps with small increments. 95/105/110/120/125/130/135/140/145/150/155 running out of time plus just felt this was about the right amount of work.
C. 3 Sets of Cleans 135/135/135/
D. No time
E. No time – will do these a little later on
Redid 16.3 on Sunday- 101: Same score but 6 sec faster for the tie breaker. MUs did not feel solid today.
The did Saturday’s work.
A: 185; 210; 225; 245
B: 135; 155; 175; 185; 205; 225; 245; 255 (m)
C: 3 @225 lbs
D: Done then called it quits for the day
16.3: 76
Linking Bar MU are not by best movement. My goal was to move at a pace where I could maintain the BMUs. Mostly even rounds. Happy with plan execution. Missed one in 3rd round. Don’t feel as worn in the arms as most other people.
Will keep an eye on the scores and probably redo.
Still working on 16.3. Got one bmu last night but not in the wod and then none today when I snatched (two 7 min attempts). Will work again tomorrow.
Clean warm up done. Like this a lot. Cleaned at YMCA – no chalk. Men’s bars. No dropping weights. Worked up to 155 then cleaned at 140.
Front squat with class 4×8. 128/133/140/145 (80%)
Hip extension done/ plank on 2 med balls (no rings)/hip extensions with light bar. Done
I’m gonna get these bar muscle ups.
Keep working Jenny you will get them. If you ever want to come to CFA I will work with you on MU 😉
16.3- 64 reps. now, I gotta get better at bmu before Monday!
I did 4 rounds and 4 snatchs..which is 58. I am trully happy with my score…I see you others all with more…and I think it’s great… but my 58 are great to me 🙂
I will keep them.
Right on! Good job Renata.
Boom! Nice job!
16.3 109 reps.
Good luck everyone. Have a nice weekend!
Nice work Al!!
Thank you Nichole. I have not posted much over the last couple of weeks but I wanted to let you know that the programming and Open workout tips have been fantastic. We really appreciate all your hard work.
Boom! Great work Al.
Thanks Tracy. Great job on your 16.3 also. Nice work.
Great job Al!
Thanks Cheryl. Congrats on your Open performance so far. You are doing great. Best of luck the rest of the way.
Great job!
Thanks Pete. Best of luck to you on 16.4. You are doing great!
Great job Al!!!
Thanks Matt. I’ve been watching you climb the leaderboard. Stoked for you! Great job on 16.3.
Thanks buddy, you as well!! Definitely I’m the old guy in my age group…
Made my first ever Bar MU so went for 16.3 – scored 69. Super excited but will redo on Monday and shoot for a better score. Enjoy the weekend everyone
What a great feeling huh! Congrats and good luck on the redo!!!
Warm-up Done plus crossover symmetry
A. 115/135:145/155#
B/C. Skipped – played an indoor soccer game last night and legs are toast; decided not to push it. Also spent a lot of time cheering and judging 16.3 🙂
D. Done
E. Done
Nichole… Do you think I should redo this one? I went unbroken on the bar MU. the last few sets of snatches I did 6/4. My snatch form is not the most efficient. Grip strength was good I just felt tired on the snatches.
Totally up to you. I think that you can push more on the power snatches and speed up your transitions to get you a full 8 rounds! I would wait and see how you feel come Monday morning!
I did 16.3 today. 101 reps. Not sure if I can do more but may try again on Monday. Have a nice weekend everyone.
That’s a great score Tracy!! Congrats!
Thanks Leticia! You are killing it in the Open keep it up Lady!
That is a super solid score Tracy, congrats!
Thank you! Its all the great programming and people on here that keep us all going! love it!