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
Followed by…
One set of:
115/75 lb Power Clean (no foot movement) x 3 reps
Rest as needed
Followed by…
One set of:
135/95 lb Power Clean x 3 reps
Rest as needed
Followed by…
One set of:
155/105 lb Clean x 3 reps
Rest as needed
A.
Every 2 minutes, for 10 minutes (5 sets):
Power Clean x 1.1.1 (rest 2-3 seconds bewtween singles)
Build to today’s heavy triple, and then…
Every 2 minutes, for 8 minutes (4 sets):
Clean x 1.1.1 (rest 2-3 seconds bewtween singles)
Build to today’s heavy triple, and then…
Every 2 minutes, for 6 minutes (3 sets):
Clean Pulls x 1.1.1 (rest 2-3 seconds bewtween singles)
B.
Handstand Play Time
Spend 10 Minutes working on handstands. If you feel confident with handstands then explore new ways to challenge yourself. Stairs/ramp, weave through cones, walk sideways, or walk backwards.
C.
Every two minutes, for 10 minutes (5 sets of each):
8 Deadlifts (275/185 lbs)
10 Toes-to-Bar
50-Foot Handstand Walk
D.
For time:
400 Meter Sandbag Carry (150/100 lb bear hug hold)
*Every 100 meters perform 10 Sandbag Squats
If you do not have access to a sandbag perform holding two kettlebells in the front racked position. Keep your elbows down and fists close together!
Warm Up: Done
A. Power Clean : 185 lbs
B. Clean: 205 lbs
Clean Pull: 205 lbs
B. Handstand Play: feeling bette in the stairs
C. Done: all sets in 1:00 minute (love that)
D. Done
A. PC’s up to 225. Cleans got one at 240, then failed. Clean pulls up to 260.
B. Big improvement! Went around my obstacles and made it so close to completing a ladder! Most def the best I’ve ever done.
C. Between 1:20-1:35 each round. 185#
D. I wasn’t paying close attention. I think it was about 7-8 min total. 100#
Ouchie back.
Getting in what I can in a busy week:
A. Yesterday’s snatch complex
135×2 145×2 155×2
C. Done with 8 shspu to 2pad instead of hs walks, around 1:30 each round
D. Done with 80# d-ball
Great workout thanks Tino!
A1. 130/135/140/145
A2. Up to 155 (94% of my 1RM)
A3. 165
B. Done. Made 5 ft finally. It’s been awhile.
C. Done with 30 sec HS hold each time. DL/T2B dine in 35-38 sec each time, all UB.
D. Done, 200m UB, then 100/100. Ouch.
I did for time:
5 rounds
8 Deadlifts (275/185 lbs)
10 Toes-to-Bar
50-Foot Handstand Walk
8:50 rx
Been off and on the program the past couple weeks, a little under the weather. My arms are SO sore from yesterday’s madness!!
A. PC: 135/155/175/195/205×2 failed 3rd
Clean: 135/145/165/185
Pulls @ 225
C. Done 1:20/1:17/1:19/1:33/1:56 yikes, triceps were so on fire ?
D. 9:05 @100#
Good to see you back Jessica, hopefully that’s you over your illness and can get back to training (and posting) 🙂
A. 245/235/265
B. Mostly mobility
C. Done. 50ft wall subbed with DB press
D. 11:30 with KB
Warm Up Done
A. 155/178/200/220 (3rd rep fail) – 155/175/188/200 – 200/220/235
B. Done
C. Done but on 3min instead of 2min
E. No time
WU: Done
A: up to 210×2 (new 1RM, new 2RM and new 3 RM @ 200 = old 1RM) / up to 200 for the Squat Cleans/ 265 for the pulls
B: some shoulder taps and some Walking
C: Done in around 1:15 – 1:20 per round.
D: Skipped, did some AAB sprints
Great workout, felt pretty good.
Thx Tino