Tag Archives: Cleans

Cleans then Strict Press

By | | , , , ,
2 Comments

3 rounds of the following complex starting with empty bar

  • 3 x Hang Power Clean
  • 3 x Front Clean
  • 3 x Power Clean
  • 3 x Squat Clean

Every 2 minutes for 16 minutes

  • 3 x Squat Clean @ 65%
  • 2 x Squat Clean @ 75%
  • 2 x Squat Clean @ 80%
  • 1 x Squat Clean @ 85%
  • 1 x Squat Clean @ 90%
  • 1 x Squat Clean @ 95%
  • 1 x Squat Clean @ 95%
  • 1 x Squat Clean @ 95%

Then 5 rounds (still working on my shoulder)

  • 5 x Strict Press @ 95lbs

Results: Squat Clean 95-115-125-135-145-150-155-160lbs.

Mountain Climbers and Pike Press, then Presses with KB Cleans, Lunges and Box Jumps

By | | , , , ,
1 Comment

4 rounds

  • 10 x TRX Mountain Climbers (R+L=1 rep)
  • 3 x TRX Pike Press
  • Repeat for 3 total sets

Then every 2 minutes for 10 minutes

  • 1 x Strict Press
  • 3 x Push Press/Jerk

Then 3 rounds for time

  • 6 x Single Kettlebell Clean Left Hand plus Reverse Lunge (L+R) @ 24kb
  • 6 x Single Kettlebell Clean Right Hand plus Reverse Lunge (L+R) @ 24kb
  • 12 x Box Jumps

For the KB Clean and Lunge, first do the KB clean, then left plus right lunge with KB in front rack postion, then another KB clean, then another left plus right lunge, etc. Do all 6 reps with KB in one hand then switch and do 6 with KB in the other hand.

Results: Presses 95-110-125-130-135lbs. Metcon 8:15.

Cleans then KBS, Front Squats and Pullups

By | | , , , ,
Comments Off on Cleans then KBS, Front Squats and Pullups

Warm up with 3 rounds

  • 3 x Power Clean
  • 3 x Front Squat

Then every 2 minutes for 12 minutes, 3 Position Clean

  • 1 x High Hang Squat Clean
  • 1 x Hang Squat Clean
  • 1 x Squat Clean

Then for time 30-20-10

  • Kettlebell Swings @ 24kg
  • Front Squats @ 110lbs
  • Pullups

Results: Squat Cleans still sloppy. Foot work and timing challenges. Kept the weight around 95-115lbs. Metcon 15:12.

Squat Cleans then Double Unders, DB Power Cleans and Lunges

By | | , , , ,
Comments Off on Squat Cleans then Double Unders, DB Power Cleans and Lunges

Take 20 minutes and work on Squat Clean technique.

Then for time (CF Invictus Metcon from today)

  • 75 x Double Unders
  • 25 x Kettlebell Power Clean + Reverse Lunge @ 14kg per hand
  • 75 x Double Unders
  • 25 x KB Power Clean + Reverse Lunge
  • 75 x Double Unders

For the Power Clean + Reverse Lunge, use two kettlebells, do a power clean, keep kettlebells on your shoulders and perform R + L reverse lunges, that is one rep.

Results: I originally intended to have more structure to the Squat Cleans, but once I started, I noticed my foot work was not right, so worked through some drills I saw on Instagram. Metcon 12:47.

Bench Press and Pullups, then Madison Triple CF Games Event

By | |
1 Comment

3 rounds

  • 5 x Bench Press @ Bodyweight
  • Rest 30 seconds
  • 5 x Weighted Pullups @ 30lbs
  • Rest 90 seconds

Then 5 rounds for time

  • Run 400m
  • 7 x Sandbag Clean Burpee Box Over @ 70lbs/30kg

For the Clean, Burpee, Box Over, start with a Sandbag Clean, throw the Sandbag over the Box, do a Burpee then step/climb Box over the Box, repeat from the other side. This was the “Madison Triple” 2017 Games Event.

Results: Metcon 17:22. I knew it seemed too easy… I forgot the Burpee. I also used a normal 24inch/60cm box (not some hay bales) so the box step over was easier than in the games. Hmmm, maybe I should read my own instructions next time.