Clean Technique Warm-Up
(5 reps of each, three times through the complex with barbell)
Clean-Grip RDL
Clean Pull from Below Knee
Front Squat
Hang Power Clean
Clean from Below Knee
A.
One set of:
Power Clean (no foot movement) x 6 reps @ 45-50%
Muscle-Up x 1 rep
Followed by…
One set of:
Power Clean x 4 reps @ 60%
Muscle-Up x 2 reps
Followed by…
One set of:
Squat Clean x 2 reps @ 75-80%
Muscle-Up x 3 reps
B.
Every 8 minutes, for 24 minutes (3 sets) for times:
21 Toes-to-Bar
15 Front Squats (185/125 lbs)
9 Ring Muscle-Ups
6 Squat Cleans @ (185/125 lbs)
Same rep scheme and format as last week but with cleans.
C.
Three sets of:
Reverse Hyper x 20 reps @ 50% of 1-RM Deadlift
Rest as needed
Barbell Front Rack Bulgarian Split Squats x 8 reps each leg @ 2111
Rest as needed
D.
Two sets of:
Banded Hamstring Curls x 40 reps
Rest 30 seconds
*If you don’t have access to a reverse hyper please perform, safety bar or barbell good mornings or band pull-throughs.
E.
Five sets for quality:
30 seconds GHD Kayaking
15 seconds rest
30 seconds Banded Plank Hold
Rest 30 seconds
A. Complete
B. Did 4mu, 3:22/3:25/3:29
C. Done
D. Done
E. Done
A. Done
B. Barbell @ 175#, 6 RMU
4:24, 4:23, 4:36
C. Done
A. Done
B. Scaled to – 15TTB/9FS/6RMU(mid-level transitions)/4S.C. – Bar at 155# – 11:31
C. Not sure how to even load 217 on to the hyper haha so went.
Hypers – 55/75/95
BSQ – Bar/75/75
D. in supine – Red band + rolling rig thingy
E. 3 rds done
JUUUSSSTTT realized i messed up B. Might not be a bad thing since rest day was tue and ill be rolling through 4 straight days.
Clean Technique Warm-Up Done
A1. 29 kg
A2. 35 kg
A3. 46 kg
B. E8M, for 24 minutes (3 sets) for times:
21 Toes-to-Bar
15 Front Squats (40 kg)
3 BMU
6 Squat Cleans @ (40 kg)
4:04/ 4:00/ 3:58
C. Band pull-throughs and 25 kg BB
D. Done
E. Done
Clean WU- Done
A. 95-105 / 135 / 185 cleans + front squats
B. 4:28 / 4:24 / 4:21 scaled to 155 and 4 ring mu’s ( leg strength is coming in slowly and rings were 2+2 first rd /4 /4 but we’re still not what they should be but progress is coming and happy with it )
C. Split squats and planks and then leg curl machine, no bands at the gym.
Good to see that everything is coming together again! Keep it up!
A) 85/105/135 subbed strict pull-ups for muscle ups doubled the amount
B) Everything Rx except I subbed strict pull-ups for muscle ups
5:35/5:42/5:38
Front squats were death today hahah
Also these long arms take forever on pull-ups ??
C) 150 hypers /65 Bulgarian
D) ✅
E) ✅
All the strict work! ?
??
A. 115 135 185
B. With 155:
5:41 5:38 6:11 6:27 7:03
C. Done with back extensions and 95# for the split squats
Hope you enjoyed that extra set 🙂
A. 135/ 165/ 205 @3:19
B. 7:50/ Cap+6/ Cap+5
C. Done
E. Done
*skipped D due to time, had to run
✅
Warmup ✅
A) 105/125/165
B) 4:07/4:16/4:08 bar MU but everything else RX
C) done 95
D) done
E) done
Thanks Tino!! Hope your day was awesome!
Still not back at a gym? Just home?
Yeah! I was working out at home before the gym closed and ended- It’s way better for me mentally to separate myself from where I coached, and it’s really my only me time where I have headspace and no one around when I have normal work days
Warmup done
A. 70/84/111Kg
B. Rx – 3:45/3:29/3:32
T2B – all sets UB
FS – all sets UB
MU – 3/3/3 for all sets
Cleans – fast singles
Difference between 1st set and 2/3 was transition. These felt really smooth and strong.
C. Done with BPT and 60Kg BB
D. Done
E. Done but with variations
Learned from the first and applied it! Good days training! ??
Totally. Was shocked how much extra time I was taking in transition to feel tired. Much easier to just not feel tired and keep moving. ?????
A. 140/185/235
B. 6:37/6:40/6:34 RX
C. Barbell GM, 75# Split squats
D. Done
E. No GHD. Dis weighted Russian twists and banded plank holds.
what would be a good % to look at for the squat cleans in the conditioning portion?
Try to keep it at max 70%
Completed part A
Part B: All RX except 6 Mu per round
5:40
6:25
7:02
Completed C,D and got through 3 rounds of E before I had to get my kids
Glad you could squeeze that in!
A: done did C2B
B: done jumping MU still hard…
C: done 40 lb felt like 100 I swear
D: beast mode
E: done GHD more quality ish but I tried
Beast mode on a Wednesday, always a good note!
Warm up done
A. 155/205/255
B. 3:03/3:29/3:44 RX
10:16 total working time
Front Squats crushed me
T2b: ub across
Front squat ub across
MU: ub/7-2/7-2
Squat cleans: singles/singles/3-singles
C. Done light weight And pull through
D. Done
E. Done that’s fun lol
Looks like you were able to stay fairly consistent which is great
Session 1
Warm Up Done
A 55kg 63kg 84kg RX cap 3′
B barbell 155lb
Round 1 04’30”
Round 2 05’58”
Round 3 06″24″
Session 2
C Done Pull Throughs and barbell 95lb
D Done
E Done
Already done with 2 sessions. Nice work!
getting two sessions every day !
Warm Up Done
A) 135/165/215
B) RX 4:36, 5:10, 5:32
T2B: 21/15-6/14-7
FS: 10-5 all sets
RMU: 6-3, 6-3, 4-3-2
SC: Singles
C) Done at 105 for both
D and E) Done
Looks like a good day. Enjoy some rest tomorrow.
B. Done
21 ttb
15 fs 60kg
5 rmu
6 sc 60kg
C. Done
Good job!
Done. B kicked my ass!
Glad it wasnt easy!
A-done
B-4:10-4:48-5:11
Drop to 75kg legs tired
C-done
D-done
E-check
You’ll get some good rest tomorrow to give those legs a break.