Tag Archives: Hanging Cleans

Push and Pull in Two Planes

By | | , , ,
Comments Off on Push and Pull in Two Planes

Warm up with 200 Double Unders.

Made this one up based on something I heard in my level one class regarding different planes of motion.  Basically you will be doing the same movement in each round just in different planes… vertical and horizontal. Ideally all should be with body weight but since I can’t press or clean that much, scaled it down to 2/3 body weight.

EMOM for 18 minutes do the following two triplets alternating each minute:

Even minute:

  • 3 x Strict Press @ 2/3 body weight (45kg for me)
  • 6 x Hand Release Pushups
  • 3 x Dips

Odd minue:

  • 3 x Pullups
  • 6 x Reverse Rows with feet on box
  • 3 x Hanging Cleans @ 2/3 Body Weight (45kg)

Then 20/10 Tabata for 4 minutes (8 rounds) of:

  • Superman Hold
  • Hollow Hold

Results:  Did my first 100 DUs in 1:05 (!?), whole 200 in around 3:35.  Second part worked pretty well.  Starts off slow but by the end your arms really feel it. Completed the last round with 4 seconds to spare.

Deadlifts and Toes to Bar then AMRAP of Cleans, Pullups and Pushups

By | | , , , , ,
2 Comments

EMOM for 10 minutes do alternating legs per minute (minute 1 left leg, minute 2 right leg and so on):

  • 5 x Single Leg Deadlifts @ 45kg

Then EMOM for 5 minutes do:

  • 8 x Toes to Bar

Complete as many rounds and reps as possible in 8 minutes of:

  • 5 x Hang Power Clean @ 45kg
  • 10 x Pull-Ups
  • 15 x Hand-Release Push-Ups

Results:  For the AMRAP: 3 rounds plus 5 Cleans and 3 Pullups.

EMOM of 3 Couplets

By | | , , , ,
Comments Off on EMOM of 3 Couplets

EMOM perform 5-4-3-2-1-2-3-4-5 of the first exercise and 5 of the second exercises of following couplets.  For example in minute 1 do 5 Bench+5 Pullups, minute 2 do 4 Bench+ 5 Pullups, minute 3 do 3 Bench+5 Pullups, etc.:

Couplet 1:

  • Bench Press @70kg
  • Strict Pullups

Rest 2 minutes then do Couplet 2:

  • Hanging Cleans @ 50kg
  • Dips

Rest 2 minutes then do Couplet 3:

  • Handstand Pushups
  • Deadlift @ 70kg

Results:  Needed a heavier Bench Press but otherwise worked pretty well.