A.
Every 2 minutes, for 20 minutes (10 sets):
2 Clean Lift-Offs + Power Clean
Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your second lift-off, reset and perform a power clean.
B.
For time:
Row 1000 Meters
60 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kgs)
120 Double-Unders
A. Bryan – 145# x 2, 155# x 2, 165# x 2, 175# x 2, 185#, 195#.
B. Bryan – (run 800m vs. row, 40# dumbbell vs. kettlebell) – 11:37.
Way behind on posting this week….but want to keep track
A. Worked from 55 – 120#
B. 17:44 RX
– those pesky DU took almost 8 min
– the 4:19 row was 6 sec slower than my best 1000m
– lunges are lunges…think it was harder on my shoulders from the weight
A. Up to 265
B. Subbed 800m run for row. 9:15.
A. Up to 165lb. Having trouble getting “rapid elbows. Warmed up with Frankenstein squat.
B. 16:07. Row #4 damper. Heaviest kettlebell I have is 45 pounds. Only did 60 DU due to lack of skill.
I’ll get there someday. “Next time Gadget, next time”.
A. Up to 205
B. 10:27 rx
A: up to 203
B: 11:45
A. Worked up to 205
B. 11:36
A. #153.5
B. 9:48 Rx
Part I: Rehab — Meniscal Repair Protocol (1 hour)
Part II
A. 95 lbs (all ten sets) — thrilled at this considering this is the first time doing power cleans since my surgery!
B1. 100 Hang Muscle Snatch — 45 lbs
B2. 60 Weighted Step-ups (unbroken) — 25 lb plate each hand
B3. 1 Minute Stationary Bike Sprint — level 5 resistance
Time: 12’22”
Nice work! Glad you’re back.
A. Up to 145#
B. 14:52 rx
Foot is still angry so DU were all kinds of broken up ugly style even more than they would have after the lunges
Can I ask what the purpose of doing the drills for cleans? Just curious about what it is emphasizing. Thanks!
For me it reinforces lifting with your legs and not getting to the second pull too soon.
Thank you!
A. Up to 245
B. 10:48 Rx lunges burned real good at the end.
A) 135, 155, 175, 195, 215, 220, 220, 220, 220, 220 (Stopped going up as I was having to go to wide with my feet to catch the weight, didn’t want to hurt myself)
B) Used Airdyne (no rower yet), only have a single set of KBs, heaviest is 16kg, so did goblet walking lungs: 5:52
A) Up to 140#.
B) 12:53 RX except w/DB (dubs a weeeee bit better today, though 120 still smashed me).
A:
In kilograms:
1) 40
2) 45
3) 50
4) 55
5) 60
6) 65
7) 70
8) 70
9) 70 Fail
10) 65
B:
Kettlebells: 16kg each hand (2x16kg)
Subbed 120 Double-Unders to 240 Single-Unders
Time: 14:47
A. 95/105/115/135/155/165/175/185/205(f)/195/200
– Did a 5×3 with 2 min rest at 155 for 3 sets, then 165/170 – wanted to work more on the explosion and catch.
B. 11:45 – gave myself a time cap of 12 min, had to split the DU to half DU, then finished with SU. I did row 1000 in 3:43, so that felt really good today.
B only, 20kg kbs
9:49. Ouch.
Been forgetting to post results.
A. Up to 110#
B. 11:25
C. Half mile sled drag 90#
A. 135, 155, 165, 175, 185, 195, 205, 215(f), 205, 205(f) form fell apart on that last one ?
B. Subbed 240 singles with a DU every now and then to make me feel better haha 11:58
A. My pecs have been feeling soft lately, so I did a high-intensity chest workout instead of the cleans.
B. Rx 10:51