Already did heavy Front Squats this week so focusing on the Clean today.
3 rounds for form and foot position
Then every three minutes for 15 minutes, work up to a heavy
Then every 3 minutes for 9 minutes
Results: Power Cleans 160lbs. Hang Power Clean used 105lbs.
Every 2 minutes for 14 minutes
Increase weight per set.
Then 4 sets of
Then 3 sets of
Results: Short Sunday strength workout. Part 1 – 155-170-185-190-200-205-210lbs (215lbs last time). Used 105lbs for part 2 which worked well.
4 rounds, resting as needed
Then RepWerks Instagram workout from earlier this week.
6 sets, rest 2-3 minutes between sets
Then EMOM for 5 minutes
Results: Assuming my 1RM is 300lbs but haven’t tested that in 6 months or so. Part 1 used 210lbs. Part 2 used 105lbs (was harder than I expected, especially the last round).
Take 15 minutes to work on Pike lifts from a Parallel Bar with rounds in the following format
Then, inspired by the Popey WOD from WodWell/BeauBlackwood on Instagram, 3 rounds without putting the Dumbbells down throughout each round… 21-15 9 reps of
Then one standard 4 minute Tabata (8 rounds, 20 sec work/ 10 sec rest)
Results: Used my low 5cm parallel bars and could only do the single leg pike lifts. Had to sit on the floor for the normal pike lift. Metcon is way outside something I normally do, so used 8kg Dumbbells. Still was a struggle with those last reps. Tabata 50 Cal with damper at 6.
Spend some time focusing on the Burgener Warmup with a Clean grip.
Then every 3 minutes for 18 minutes
Then every 3 minutes for 9 minutes
Then 3 sets of
Rest as needed between sets.
Results: Part 1 – 130lbs (barely got my elbows under the bar for the final hang clean). Part 2 – 95lbs. Very happy with this version of clean and press. The 10 reps are challenging, but given the 3 minute time to complete them you can focus on proper form for each individual rep. Had about 90 seconds to rest between sets.