PERFORMANCE
Warm-Up.
Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps
Followed by…
One or Two sets w/ empty bar:
5 Clean Deadlifts, 5 Muscle Cleans, 5 Press In Split Jerk Position
3 Power Cleans, 3 Jerk Grip Overhead Squats
3 Squat Cleans, 3 Front Squats
3 Squat Cleans, 3 Sotts Presses
*Every new line means take a short break before moving to the next movements
Then…
A.
Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 2 reps @ 65-70% of 1-RM Clean
Rest 60 seconds, and then…
Every 90 seconds, for 9 minutes (6 sets):
Hang Clean + Clean @ 75-85% of 1-RM Clean
B.
Every 4 minutes, for 16 minutes (4 sets) for times of:
20/15 Calories of Assault Bike
5 Cleans @ approximately 70-75% of your 1-RM
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
When the clock starts, perform…
Two sets of:
60 Second Run/Bike/Row/Jog in Place
60 Second Downward Dog Stretch
60 Seconds of Pigeon Pulses Each Leg
60 Seconds of Alternating Pigeon Stretches
60 Seconds of Alternating Reverse Lunge to Cossack Squats
60 Seconds of Smurf Jacks
Rest 60 Seconds
When the running clock reaches 15:00, perform the following…
Complete as many rounds and reps as possible in 9 minutes of:
15/10 Calorie Bike or Row
12 Dumbbell Cleans
9 Strict Handstand Push-Ups
When the running clock reaches 30:00, perform the following…
Complete as many rounds and reps as possible in 9 minutes of:
15/10 Calorie Bike or Row
12 Toes to Bar
9 Dumbbell Squat Cleans
NO EQUIPMENT SUGGESTIONS:
Bike or Row – Substitute 200 Meter Run OR 50 Jumping Jacks
Dumbbell Power Cleans – Substitute Burpee Jump Backs
Strict Handstand Push-Ups – Substitute Pike Position Push-Ups
Toes to Bar – Substitute Alternating Leg V-Ups
Dumbbell Squat Cleans – Substitute Air Squat to Tuck Jumps
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.
Apparently cleans are a no-go any more 🙁 Had to modify this workout quite a lot to accomodate the growing tummy and increased whiplash pain. It’s okay, at least I did something!
Warm up done.
A. 5 rounds every 2 mins of 10 DB snatches and 10 med ball cleans
b. E4MOM 20 cal bike, 10 DB snatches and 10 med ball cleans x4 Kept the time under 2.30 for every round. Happy!
A. E90”OM
Hang Clean x 2
160, 165, 170, 175
E90”OM
Hang Clean + Clean
185, 190, 195, 200, 205, 210
B. E4MOM
20 cal Echo Bike
5 squat cleans @ 185
1:40, 1:45, 1:46, 1:53
Nice numbers man!
Did tomorrow’s Back squat because cleans are a no go right now. Then mixed in B with FS as a sub
A. 170, 180, 190, 185, 190, 205
B. 15 cal AB
5 Front squat at 70% – 135
1:44, 1:47, 1:55, 1:46
Quads are on fire!
A1. 170,175,180,185#
A2. 195,205,215,215,225,225#
B. 20 cal row, 5 cleans at 195#
1:35,1:45,1:47,1:55
Percentages based off of 265# 1RM
Great times as well Logan with a solid weight!
20 min treadmill run for warmup
2.3 miles
Hang cleans and cleans
135-155
185-205
Workout done with 185
1:57
1:50
1:33
1:45
Nice!
A1. up to 145
A2. up to 175; failed a HC at 185
B. done with rower cals and 145
All done right around 1:45 give or take a couple of seconds.
Love this WU + a little more shoulder and wrist love! A1. Hang power clean + hang squat clean – 85#, 90, 95, 100 A2. Hang squat clean + Squat Clean – 100#, 105, 110, 115, 115, 115 B. E4M for 16 min 15 Cal AB – 1:24 / 1:15 / 1:09 / 1:13 5 DB PC+PJ @ 35# + 5 BB OHS @ 95# 2:55 / 2:39 / 2:34 / 2:25 ***Cleans felt fairly good in the skill work, but I knew by round 4 they would be rough and without good technique..I don’t need to add any more… Read more »
A1. Hang squat cleans x2- 105#/110/110/115
A2. Hang squat clean + squat clean- 120#/120/125/125/130/130
B. Power cleans at 120#- 1:36/1:21/1:26/1:13
Emom 1:15 4 sets
2 hang clean 185
Emom 1:15 6 sets
Hang clean + power clean 195
4 rds Emom 2 min
Row 15 cal
5 power clean 185
Each set was 1:30 on 30 off
20 cal row
Clean @75%
B. rd 1 2:06
rd 2 2:00
rd 3 2:12
rd 4 2:12
Warmup done ✅
A.1. @63kg (based off 90kg 1RM)
A.2. @77kg
B. Every 4 mins FT
20 cals rower
5 cleans @70kg
1’56
1’51
1’50
1’48
Total- 7’25
Pushed the % up a click to 78% as 70 kg felt like more of a round number! Not too bad this one as plenty of rest, and I realised I had more in the tank each round so pushed a little harder!
Great work Al! Way to push it!
Thanks Mike, have fun with it!!
Nice work – increasing each time!