Tag Archives: Hanging Cleans

Gymnastics Progressions then DT (Deadlifts, Power Cleans and Push Press)

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Note:  The Metcon is  a good follow on to yesterday’s workout.  So either do the whole WOD from yesterday then this one tomorrow or if you just don’t want to work on the gymnastics, then do the Front Squat portion of WOD from yesterday and the metcon from today.

Spend 15-20 minutes working on Gymnastics movements, for example, I alternated…

  • Handstand hold
  • False Grip Ring Rows

Then 5 rounds for time (DT Hero WOD… I was inspired when I came across this YouTube video)

  • 12 x Deadlifts @ 95lbs
  • 9 x Hang Power Cleans @ 95lbs
  • 6 x Push Press @ 95lbs

Results:  For the Metcon 9:30 (killed my forearms).  Maybe we’ll try again later in the year and see if we can beat this time…

Cleans and Presses

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Every 3 minutes for 18 minutes (6 rounds)

  • 2 x Pause Front Squat (2 second pause at bottom, 2 seconds at top)
  • 3 x Front Squat

Then every 2 minutes for 12 minutes (6 rounds)

Then every 3 minutes for 18 minutes (6 rounds)

  • 1.1.1 x Full Squat Clean (pause 5-10 seconds between singles to reset)

Then every 2 minutes for 12 minutes

  • 3 x Strict Press

Then every 2 minutes for 12 minutes

  • Max x Unbroken Push Press@ 80% of max Strict Press weight.

Results:  Front Squats 65-95-115-135-145-165lbs/75kg.  Hang Cleans 65-80-95-105-115-125lbs/57kg.  Cleans 115-125-135-145-150-155lbs/70kg.  Strict Press 65-80-95-115-125-135lbs/61kg. Push Press 10-10-8-8-8-8 reps @ 110lbs/50kg.

Hang Clean then Row, Run, Cleans and Sandbag Thrusters

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5 rounds of

  • 3 x Hang Clean

Then AMRAP in 15 minutes alternating Rowing and Running for each round as follows

  • First round – 0.2miles/300m Row
  • 10 x Power Clean @ 115lbs
  • 20 x Sandbag Thrusters (Wall Balls)
  • Second round – 400m Run
  • 10 x Power Clean @ 115lbs
  • 20 x Sandbag Thrusters
  • Third round – 300m row
  • etc.

Results: Hang Clean 75/95/115/125/135lbs.  For the AMRAP 3 rounds plus about 50m run.

Cleans then KBS, Burpees and Push Press

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Not for time do 5 rounds of

  • 1 x Hang Clean
  • 1 x Power Clean
  • 1 x Squat Clean
  • Rest 90 seconds

Three sets for max reps of:

  • 45 seconds of Kettlebell Swings (24 kg)
  • 15 seconds Rest
  • 45 seconds of Burpees
  • 15 seconds Rest
  • 45 seconds of Push Press (75 lbs/35kg)
  • 15 seconds Rest

Results:  For the clean complex did 95,115,120,125,130lbs.  For the metcon, did 60,50,50 for a total of 160 reps.

Bear Complex III

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Redid the Bear Complex again. Last time I did it was in 2015 and before that in 2014.

Complete 5 rounds of the following. Record max weight in the round where you are able to do a complete set unbroken (in other words, not putting the bar down until all 7 sets are done).

7 sets of the following series of movements:

  • Hanging Clean
  • Front Squat
  • Push Press
  • Back Squat
  • Push Press

Results: Unfortunately could only manage 110lbs/50kg again, so no improvement on my 2015 efforts :-(.   Progression was 65/95/110/115(failed in set 5)/115.  For the last two rounds broke the sets into 5+2 then 4+2+1.