PERFORMANCE
Warm-Up.
Banded Lat Stretch x 60 seconds each side
Banded Hamstring Flossing x 60 seconds each side
Followed by…
Then…
A.
Every 3 minutes, for 18 minutes (6 sets) of:
2 Power Cleans + 2 Cleans + 2 Front Squats
Start at 55-60% of your 1-RM Power Clean and build from there.
B.
Every 4 minutes, for 16 minutes (4 sets) for times of:
20/15 Calories of Assault Bike
10 Bar-Facing Burpees
5 Cleans (185/125 lbs)
Wod:
15 cal
10 bfb
5 clean @53kg
2’48
2’47”
3’04”
3’23”
A)
115
135
145
145
155
155
B)
20 Calorie Row
10 Bar-Facing Burpees
5 Power Cleans (155lbs)
2:48
2:50
3:08
3:13
A. 135-155-176-185-195-205
B. 10:53 (2:44,2:34,2:52,2:44) Rx
A. 85#/95/105/115/125/135
B. Did power cleans and the one foot takeoff standard on the burpees from the open. So much faster! 2:45/2:31/2:31/2:36
WHAT? They changed the burpee standard for the open? I wasn’t aware..wow..that definitely would be much faster and a little less fatigue on the legs.
I know! I didn’t realize until after I did 22.2, but you could have taken off from one foot AND landed on one foot. Just as long as you weren’t “stepping” over, you had to hop. But my god, it really shaves time off and you’re right, it’s way less taxing on the legs. We both definitely could’ve gotten more reps if we would have known!
A. 95/105/115/125/135/150
B. 2:27/2:25/2:20/2:05
Clean complex
155-165-185-195-205-215
Power clean + squat clean
215-225-225
Power clean
225-235-245-255
Emom 4 min x 4rds
Row 20 cal
10 burpee
5 power clean 185
2:10 2:12 2:20 2:09
Time
8:51
What am I doing wrong?? I’m going balls out on that final EMOM and would have exploded at sub 3 min. Maybe the AB? It takes me a 80-90 seconds to get that 20 cal in. Cleans take 20 secs or so… that means my burpees are taking… over a minute?
I’ve got to figure this out. My burpee speed doesn’t match anything else I do here, lol
A.done up to 80kg
B . Done with 80kg
3:00/3:05/3:30/3:45
A.
2 hang power clean + 2 hang squat clean + 2 front squats:
115, 135, 155, 165, 170, 170
B.
4 rounds for time of:
20/15 Calories of Assault Bike
10 Bar-Facing Burpees
10:08
Sleeping baby today in the room adjacent to the garage, so I had to sub any cleans where I would have dropped the bar.
Well, I was bit unclear on the clean so I did the following:
2x PC, 2x front squat, 2x hang clean (unbroken)
@ 135, 155, 165, 175, 185, 205
For time. 4 rnds every 4 min:
20 cal AB + 10 bar burpees + 5 hang clean @ 185
12:29 (3:10, 3:08, 3:03, 3:08)
where i training is not have Bike, what i can to use to substitute? (sorry my English)
Rowing is a good sub for bike. If you don’t have an erg, box jumps are a good sub (1:1 ratio of reps to calories)
When they say “cleans” as opposed to PC, I assume hang clean, right?
Usually it means Squat Cleans from the floor
I wondered about this. How do you know whether to do a squat clean vs a power clean if it says “clean”?
If it says clean you can squat or power as long as you complete the clean. It just need to come from the floor. If it says power you can’t squat and if it says squat then you have to squat.
I think it’s squat unless it says power; that’s the way it usually is.
And @Blake, hang refers to the starting position – it’s either hang (from just above knee), high hang (from just below hip crease), or full (from floor). Power or squat refer to the finishing position – power being catch in a half squat, squat being catch in squat with hips below/at knee level.
Thanks! I default to PC normally, so this works. I’m still working on form atm, so the hang cleans help with that