Tag Archives: Hanging Cleans

Toes to Bar and Bench Press then 4 Tabatas

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Every 2 minutes for 6 minutes

  • 5 x Strict Toes to Bar
  • 6 x Bench Press @ 80-85%

Then for total reps 4 x 4 minute Barbell Tabatas (20 seconds work/10 seconds rest), do all 8 rounds of each exercise, rest 1 minute then move to the next (total of 19 minutes).

  • Tabata Deadlift 135lbs
  • Rest 1 minute
  • Tabata Hang Power Clean @ 95lbs
  • Rest 1 minute
  • Tabata Front Squat @ 65lbs
  • Rest 1 minute
  • Tabata Push Press @ 45lbs

Results: Bench @165lbs. Tabatas… 64-32-48-56 reps. Rested as long as it took to change weights, which I estimate to be ca. 2 min. since I had to pause the timer.

Deadlifts then Incredible Hulk WOD

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7 rounds Deadlift with the following rep scheme

  • 5 x @ 60%
  • 3 x @ 70%
  • 3 x @ 80%
  • 2 x @ 85%
  • 1 x @ 90%
  • 1 x @ 95%
  • 1 x @ 95+%

Then a scaled version of the Incredible Hulk WOD (Rx is AMRAP 20 @ 115lbs for men / 75lbs for women) AMRAP in 15 minutes of

  • 5 x Deadlift @ 75lbs/34kg
  • 5 x Hang Power Clean @ 75lbs
  • 5 x Front Squat @ 75lbs
  • 5 x Push Press @ 75lbs
  • 5 x Back Squat @ 75lbs

Results: My 1RM Deadlift was around 300lbs/136kg. Deadlift 185-215-235-255-275-295-295lbs/134kg (that’s all the weights I have 😞). I have to assume my 1RM is now above 136kg… maybe 140? Metcon 10 rounds plus 10 reps.

Clean and Jerk then Dumbbell DT

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Every 3 minutes for 15 minutes work up to a heavy

  • 3 x Hang Power Clean and Push Press

Then Dumbbell DT, 5 rounds for time (time cap 10 minutes(

  • 12 x Dumbbell Deadlifts @ 16kg
  • 9 x Dumbbell Hang Power Clean @ 16kg
  • 6 x Dumbbell Shoulder to Overhead @ 16kg

Then 3 rounds of

  • 10 x Pike Lift over a Kettlebell (over and back is one rep)

Results: Clean and Press 95-115-120-125-130lbs. Metcon 6:26… unexpectedly good considering I used 1kg more than the women’s Rx weight.

Power Cleans then Row

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5 rounds work up to a heavy set ofHang Power Cleans

  • 6 x Hang Power Clean
  • 10 x Bar Dips

Then every 3 minutes for 9 minutes

  • 8 x Power Clean @ final weight from above

Then for total distance

  • 6 x Row 30 second work/30second rest

The 30/30 format is a standard program in the Concept 2, so easy to use and capture.

Results: Hang Power Clean 95-115-120-125-130lbs. Used 130lbs for part 2. I also tried to only use a hook grip for both parts. Was surprise at how well it worked. Takes a lot of pressure off of your fingers and forearms. We’ll see what my thumbnails feel and look like tomorrow. Metcon 833m.

Deadlifts and KBS then HPC, Row and HSPU

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Every 2 minutes for 10 minutes

  • 3 x Deadlift

Then EMOM for 10 minutes of

  • 10 x Kettlebell Swings @ 32kg

Then AMRAP in 15 minutes of

  • 10 x Handstand Pushups
  • 10 x Hang Power Clean @ 95lbs
  • 20 Cal Row

Results: DL 205-235-255-265-270lbs/123kg (new 3RM). Metcon 3 rounds plus 35 reps.