A.
For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.
Every Minute on the Minute, for 6 minutes (6 sets):
High Hang Clean x 1 rep @ 50-65 of 1-RM Clean
Rest 60 seconds, and then…
Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 1 rep @ 65-80% of 1-RM Clean
Rest 60 seconds, and then…
Every 2mins, for 6 minutes (3 sets):
Clean x 1 rep @ 80+% of 1-RM Clean
B.
For time:
40/30 Calories of Assault Bike
20 Burpee Box Jump-Overs (24″/20″)
10 Squat Cleans (175/115 lbs)
Tried to get this one done but I’m tweaking my clean form…grip width and squat stance specifically…and between that and the constant interruptions by the kids last night I there in the towel after about 2 hours of trying to get a workout in…here’s what I got:
A. Up to 195 with push jerks; up to 215 but failed at 225; up to 245 with push jerks but I had one set left and couldn’t get it in…?
Heavy loads there, very impressive – how’s everything been feeling?
Changing my grip up has made my right elbow feel weird, and what started all of this playing around with my form was the last time I maxed out on cleans I hurt my wrists (both of them) because I caught the weight at the bottom of the squat but then when I had to bail, my elbows hit my knees and all the weight went right to my wrists…I’m going to break bones in my hand if I’m not more careful, so I’m trying to find the best spacing so that if I’m failing at the bottom in the… Read more »
Sounds like a smart approach man. Longevity and injury prevention are your best friends. That said, sweet numbers!
Hmmm… i wonder if it’s less of a width issue as much as elbow height. How’s your front rack? Are you able to get the elbows up? When you mentioned the elbows hitting the knees it sounded to me like a front rack issue, which is mobility-related. If so, Kelly Starrett has a lot of great videos out to get that external rotation. But at the weight you move, esp at or near the 1-RM level, could be that you weren’t able to (at that point) get the elbows through quickly enough, which is totally understandable as all kinds of… Read more »
I don’t think that elbow height *in general* is the problem. However, as I get to the 1RM weight, getting them all the way turned under in the bottom of the catch has been challenging. I guess I need to spend some time learning how to fail this movement so that I can fail it safely. If I was failing with a slight knee bend, then I don’t think I’d have any issues. My elbows need space so that I can drop the weight without hitting my knees on the way down
Took thursday off and did this on the afternoon of Friday.
Hi hang – 70kg/75kg/80kg/85kg/90kg/95kg
Hang clean – 100kg/105kg/110kg/115kg
Clean – 120kg/125kg/130kg
All reps felt good today. This is the most I’ve cleaned since Dec 2016. Stoked!
B. 5:54
Bike in 1:42
BBJO’s finished at 4:20ish (I really fell apart on these).
Cleans were steady singles.
I was legitimately terrified on my first few BBJO’s – was not sure I could get my legs high after cycling pretty hard! Held on at the end on the cleans although my legs were dying..
5:54 is a fantastic time, Shaun.
Yo for real
Amazing numbers and performance, congrats man!
I soooo relate to being afraid of the first few box jumps. My legs were dead!!!! Great time!
A. High hang Clean (Single arm)
95, 105, 115, 125, 125
Hang Clean
135, 145, 155, 165
Clean
165, 185, 195(F)
I had 195. I got under it this week and caught it in the bottom, but I didn’t get my elbow out front and dropped it. It’s an improvement from when we hit it a couple weeks ago so I’ll take it.
B. Row 40 cal
20 BBJO
10 Thrusters @175
6:40
Impressive as always, Chad.
Solid performance my friend!
Thanks Bro!
Being able to get under it is huge
A bit surprised but my legs are still a bit toasted from the heavy squats on Tuesday.
Max of 185
A1: 95/95/100/100/110/120
A2: 125/135/145/155
A3: 155/165/175
B: 40 cal Row 1:48 Hopefully we can get an AB soon.
BBJO 4:50
SC @145 8:42 finish.
Solid session Ryan! Nice work
Merci, my friend.
Nice job getting to 10# from 1-RM with smoked legs, very nice job
Thanks. I really wanted to hit a PR and I think I can. Just not on that day.
A. PR of 270.5# or 100kgs +50lbs. Dang metric system had me fooled, I thought it was 275# until I did the math!
B. Modified to 3 individual max effort stations with a 2min rest in-between due to equipment locations.
-10 Touch-n-go squat cleans 175# – 34s
-40 cal AB 1:12 total, first 30cals in 40s, fell apart from there
-20 BBJO -1:50
C. 50ft rope climb, 1000m row, shoulder/bi/tri DB work, banded hip work.
Nice PR!
Animal! Working out in the afternoon seems to suit you well – congratulations monster PR.
Thanks Chris. It was a long time coming. I failed the first try and then hit it at 1:40 in the final rd. I would have gone for 275 but I though that was where I was at. No doubt later in the day is optimal, just not at all possible in my regular life!
Yea, I always wondered how the morning crew that already were banging out crazy numbers would do shifting to afternoons, or some time after they’ve been able to eat, metabolize, etc… I see the answer
Big time!
PR! Way to go man! That’s some big weight!
Holy shit dude, what a day! Congrats on that awesome PR! Also on the AB you’re a beast, all your extra work on it is definitely paying off
Did Monday’s.
A. Strict press
70, 75, 80, 85, 90 f x 5
85 went up so easily, I thought for sure I would PR. Nope. 90 got to my chin five times and would go no further. Oh well. I haven’t seen an increase in my pressing strength for MONTHS. Must be doing something wrong.
Prush press @ 70#’s
17, 18
B. Helen RX (on TM)
8:32 PR
Last time was 8:47.
Middle pull ups were poopy. Lost my rythym in the butterfly so I had to drop at 8 and jump back on.
Other two rounds were unbroken.
Great Helen time!
Thanks! We’ll see what happens when I take the runs outside. ?
Super impressive! Well done Janelle 🙂
HHC – 115, 120, 125, 130, 135, 140
HC – 155, 165, 175, 185
C – 200, 215, 230 (new PR – 5#)
B – with 40 cal row – 8:06
PR city
Thanks, but more like a village right now, if that, haha
Yours, though, was a city for sure
Wow, nice PR! Great work dude
HHC- 135/155/165/170/175/180
HC- 185/190/195/200
C- 205/215/225
B. As Rx
7:56 all cleans done as singles my legs were struggling on the last few
Wednesday’s
A. 3:51/4:03/4:06/4:03/3:45/3:59
400m run
8 strict banded pull ups
8-10 T2B
10-12 push ups
I basically modified this so I would have about 60 seconds or so of rest each round. The pull ups felt good but man i can’t seem to string together my T2B. Will keep practicing!
B. Done.
Smart move – you’ll get it tho. There were a couple Invictus blog posts on TTB’s that helped me out a couple years ago, hopefully that puts it together for you.
These are awesome resources! Thank you!!
Get your kip pull ups down and then almost replicate that kip in the t2b…I just figured that out. Still working on it..but its getting better. But during this wod it was really tough and I dI’d a lot of the t2b strict.
Thanks candy! I like to think I have decent endurance but man today killed me ?
This one was treacherous. Looks easy on paper but lactic acid builds up from the legs and then all these upper body gymnastics movements makes it tough for your body to recover in time, and those 2 last rounds are that much harder because of it. I usually have pretty good endurance but this one was tough for me too. Great job for hanging in there!
A. HHC: 135/135/140/145/150/160
HC: 160/170/180/200
C: 200/210/225
B. Subbed row, don’t have AD but otherwise rx. 9:20
Somehow nearly decapitaded myself first SC. Took a min to shake that off but remaining 9 reps relatively smooth. Fun.
There’s nothing like a good throat punch with a barbell. Pulled under that first one pretty hard after doing 225, huh? Been there – well not 225 on a SC, just the bar to the throat.
A. HHCleans at 185
HCleans to 225
Cleans to 255.
I really like the way y’all have been programming the cleans. It’s helped me get under instead of powering everything.
B. 5:24
40cal row (1:23)
20 BBJ overs “24 (3:30)
10 full cleans #185
I have no 15 bumpers and the change plates kill my bar.
After week off.
A. Up to 117,5 kg side split-clean (power clean).
B. 6:40 (1:30 @ bike, super slow Burpee box step ups, single squat cleans).
Need to check my thoratic spine – I’ve been been feeling bad about it for last week, and now it doesn’t feel any better. :-/
With those numbers, what week off? Good luck with the TS btw, feel better
Hang cleans 50kg upto 3 full cleans @ 110kg
RX metcon 5:30……assault bike and cleans are my jam!
Oh wow, yea apparently they are haha
If it had of been 20 t2b in the middle I wouldn’t of broke ten minutes though, so swings and roundabouts
Cross that bridge when we get to it, regardless, you killed it today
O.M.G.
I couldn’t see your Rx score past that photo of your home gym…Damn that’s a nice set up, Joe!
The pic was taken about 12:30 when I’d peeled my self of the floor! Thanks man, tool a few years to build it up but it’s great now
WU: 30 DUs:20!Squats/10 push-ups/5 Dips X2
A1. 125×2/130/135/140×2 57-65%
A2. 145/155/165/175 67-81%
A3. 180/185/190 85-88%
B. 40 cal Row
20 BBJO – 24”
10 SCs 140#=7:43
A) 110-120-130-135-140-145
145-155-165-175
185-205-205
Struggling getting my elbows through. Darn mental game is killing me on the cleans
B) 6:57 Rx (1:48, 4:11, 6:57)
1’48” on the AB is ?! Did you break the handles?
Nope! Just felt really good today I guess!
Great work today man!! Super fast AB
Rest day today, just wanted to say my whole core is crying after the GHD work yesterday…. Wes was right ?
Hahhaa! I was curious!
Yesterday E5MOM
Run 400m
8 Strict Pull Ups
12 T2B
16 push ups
3:44/4:00/4:10/3:58/3:52/4:14
Will do accessory work later today.
Yesterday E5MOM
Row 400 m
6 Strict pull-ups
10 T2B
12 Push-ups
1-3:08/2-3:11/3-3:08/4-3:23/5-3:38/6-3:28
Skipped B
A. Clean Complex as Rx
HHC: 125, 135, 145, 155, 165, 175
HC: 185, 195, 205, 215
C: 225, 235, 245
B. For time: 40 Cal Row, 30 – 24″ box jump-overs, 10 – 175# Squat Clean
5:55 (2:00, 2:05, 1:55)
Amazing B time!!!
Yeah, solid B time for sure! No burpees on the box jump overs?
Burpees and TTB have been off the menu since before the Open – struggling with some tailbone pain that these aggravate – can’t seem to find a remedy
That’s what I thought. Hope the recovery is going well!
I found the problem: you’re still using nanos. I get more nervous about my health when I don’t have a nagging injury
Pain makes me feel … alive?
A 115,120,125,130,135,135
145,155,170,180
195,205,210(power)
B did 3min skip rope for 40 cal at almost 200# beodyweight
7:25