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:
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
A.
Every 5 minutes, for 20 minutes (4 sets) for times:
6 Ring Muscle-Ups
5 Power Cleans @ 60% of 1-RM Clean
4 Ring Muscle-Ups
3 Squat Cleans @ 80%
Use two barbells if possible.
B.
Three sets of:
Reverse Hyper x 20 reps @ 50% of 1-RM Deadlift
Rest 20-30 seconds
Banded March x 3 minutes
Rest 20-30 seconds
*If you don’t have access to a reverse hyper please perform, safety bar or barbell good mornings or band pull-throughs.
C.
For completion:
50 Double Kettlebell Deadlifts (HEAVY)
50 Single Dumbbell Step-Ups (50/35 lbs to 24″/20″)
50 Glute Ham Raise
115 135 185
A. With 135 and 185, 1 bar
3:07 3:10 3:12 3:35 4:09
B. 3×20 safety bar good mornings 65# (bar)
C. 50 kbdl 80s / 50 db lunges 60s / 50 back extensions on ghr
A. Used One bar 185/240. Strict ring MU due to a lat issue. 1:27/1:23/1:22/1:23
B. Done with good mornings
C. Done
Warm Up: ✔️ Cleans at 105, 135, and 175. Did Strict CTB for the muscle ups. No rings at home
A: Each round @ about 2:35. Only had one barbell so changing weights took up some time
B: Green Banded Pull throughs. March ✔️
C: ✔️ Used double 50# DB for the deadlift. Only have one KB
A. 5/3 RMU, Clean @ 185/245#
2:14, 2:39, 2:39, 3:22
Went out to fast in the first round, last round hit me like a truck ?
Cleans felt extra heavy today
B, C Done
Looking forward to the rest day tomorrow
Warm up Done 60/70/95kg
A. RX 2:15/2:15/2:20/2:05 ?
B. Done
C. Done kettlebell 32kg
Warmup done
A. 3:30/3:35/4:00/4:20 my hands were getting that hot feeling after rd 2 and I felt like I was gonna rip so I switched to singles to check, hands were feeling it after all the t2b yesterday.
B. No hyper so I used the ghd to simulate one with a light band. Walk done.
C. Done
Good use of GHD for hyper and smart decision with your hands ?
Solid days work, enjoy your rest!
Warm up subbed muscle ups for strict CTB 3/6/9
A) 105/135
Subbed muscle ups for 10 CTB and 10 Strict pull-ups alternated between rounds
CTB 2:05/StrictPU 2:33/CTB 2:35/ StrictPU 2:38
Squat cleans felt heavy today body’s definitely ready for a rest day.
B) Reverse hypers @ 150#
Banded March ✅
C) KB DL @ 55#
Step ups and GHR ✅
Liked this combo!
All the accessory gains!
Warm up done
A) bar MU and 125/165 lbs. 2:34/2:37/2:46/2:38 these are fun!!
B) done w pull through
C) done 55# KBs
Thanks Tino! Hope your week is going awesome so far
? ?
Warmup ✅ 135/155/205
A. 3:40/ 3:52/ 4:27/ 4:09 @215
B. Done w/good mornings
C. Done
Warm up done
A done RX
Power Clean 66kg
Squat clean 88kg
02’10” 02’36” 03’00” 03’19”
B Done
C done
Big drop off dude. What got you? Muscle Ups?
Round 1 and 2 ubk
Round 3 and 4 break 4 muscle up 2 and 2
A: C2B and ring pull-ups, 135 & 175. 3 min per round
B: BW on March
C: 24 kg KBs then 28s and done
A. 2:47/2:51/2:53/2:49 (185/245) MU were I today ????
B. Done. Empty barbell GM.
C. Done 70# KBs are the heaviest we have.
I presume you’ve settled in both inside and outside of the gym?
Now that I’m working and have a set schedule I’m pretty much settled into a routine!
Warmup done
A. Rx with 84Kg and 111Kg
2:43/2:58/2:54/2:53
B. Done with BPT
C. Done but subd 400m walk with 70Kg SB for GHR
?
warm-up done
A. 2:40/2:45/2:40/2:50
6 devil press
5 power clean @ 85#
4 devil press
3 squat clean @ 110#
B. done with good mornings at 45# and barbell hip thrust
C. did the step ups and glute ham raises, then did a little bit of core work since I missed it yesterday
? good job getting your core work in!
Warm up complete
A. 1:56/1:50/1:57/1:55 (4 mu each time 8 per round) bar at 165/185
B. Cut, split, stack wood until my WHOOP said I was over reaching
Upper back felt much better today but played it safe.
A. Every 5 mins for 20:
15 cal bike
6 MU
15 cal bike
4MU
2:42/2:37/2:35/2:28
B. Done with goodmornings @95
C. No step ups today.
50 kb deads 32kgs
Then 3x:
50 banded hamstring curls
75ft suitcase carry with 32kg
Should be good to go for Friday!
Good to see your upper back is feeling better!
A) Did 4, 2 for MU and 95, 105# for cleans – not the percentage. 2:43, 2:53, 2:38, 2:44. Went for intensity rather than weight/skill struggle.
B) Done
C) Did everything but Glute Ham Raises – I just couldn’t do them soo maybe my hamstrings don’t work
Play with your settings your knees sit further back from the pad. You can also do band assisted reps or switch to another movement like good mornings.
https://www.youtube.com/watch?v=4v34WE-97tY
Should my knees touch the pad? I tried high and low and I couldn’t do any.. I’ll try the band assisted reps next. Thank you!
https://www.youtube.com/watch?v=4v34WE-97tY
www. youtube.com/watch?v=4v34WE-97tY
Perform band assisted or a variation ?
Thank you!
Warm up done
A) did 5/3 for muscle ups, RX weights at 125 and 160 3:08/3:06/2:59/3:24
B) done
C) done
✅
Warm up done
A. RX with 205 and 275
2:30/2:13/2:16/2:28
I got absolutely wrecked today by the squat cleans they felt extremely heavy
Muscle ups and power cleans unbroken
B. Done with pull throughs
C. Done RX 106# kbs
Solid keeping it unbroken!
Warm up done
A) 78 and 104 kg with bar muscle ups and one barbell, so had always to change
2:14
2:13
2:15
2:16
Squat cleans were heavy, othern than that was relatively “easy” wod
B) done with banded reverse hypers from ghd
C) 32kg kb (heaviest double we have)
And did some banded hamstring stuff, because i guess I’m either to weak or bad mode, but i can’t do these glute ham raises
Set up two bars next time and push the pace to make it less “easy” 🙂
get on that reverse hyper and take a heavy sandbag for a bearhug walk posterior chain gains!!! ?
To be honest, i wouldn’t mind that extra rest, but i could save definitely some time with that 😀
Unfortunately we do not have any sandbag or medball, so I’m doing these suth the kb front rack variation, but I’m working on these ??