A.
Every 90 seconds, for 12 minutes (8 sets):
4-Stop Halting Clean Deadlift + Hang Clean
(Pause for two seconds at each of the following positions – 2″ off the floor, mid-patella, mid-thigh, “pockets” – then stand fully, descend to mid-thigh and perform 1 hang clean)
Build over the course of the eight sets.
B.
Complete as many rounds and reps as possible in 10 minutes of:
1 Power Clean (205/135 lbs)
1 Front Squat (205/135 lbs)
1 Shoulder to Overhead (205/135 lbs)
2 Power Cleans
2 Front Squats
2 Shoulder to Overhead
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
…and so on.
A. Bryan – 155#, 155#, 165#, 165#, 175#, 175#, 185#, 185#.
B. Bryan – (145#) – round of 6’s + 3 power cleans.
Completed on 5/12
A. Worked up to 215 on the last three sets (max weight in the home gym)
B. 22 Reps; limiting factor was S2O, but it felt good at the prescribed weight.
A. 185,205,215,225,235,240,245,250
B. Rx finished round of 5 plus 3 power cleans
S2o was limiting factor
A: Worked up to 155
B: Didn’t do today. Ran 3.25 miles in prep for Saturdays 10k. Hip flexor is on fire though 🙁
A. Misunderstood this the first set haha. Did 4 reps and was dying… Worked up to 205#
https://youtu.be/22f8TO3tW64
B. 3 + 8 (205#/185#)
Started at 205 for the first round then lowered it to 185 because it was too heavy to move quickly.
A: 60-62,5-65-67,5-70-72,5-75- failed the clean at 77,5
As I’m new to the olympic lifts this is definitely a technical issue, not strength
B: Scaled down to 40 kg and did 7 Rounds +3 Power cleans. I tried ist with 60 kg but stopped after 2 Rounds cuz the Shoulder-to-Overhead didn’t feel right.
Your strength is probably your enemy right now on the Oly lifts. You’ll benefit a ton from that Oly class you’re doing. I’d expect to see some easy PRs in the near future!
Haha, you are so right! I think I could do a 65-70 kg hang-power-muscle-whatever-snatch but i can’t do a decent clean with 77,5 kg. Anyway, I’m pretty good in learning new movements so I’m confident that I will hit new PRs pretty soon with some practice in the lifts.
A. 155, 175, 185, 205, 205, 215, 225, 235
B. 5+8. 185#
Great job, Chris!
A. 135/135/155/155/175/185/195/205. 20# HSC PR!!!
B. Used 145# (75% 1rm jerk) 4+13 reps. Flew thru 1st 3 rounds then had to start dropping the bar after front squats.
PR star for you! Congrats! Wasn’t Part B fun? 🙂
Thanks! Yea – B was fun… Ha
A) 95/105/115/125/130/135/140/145 (failed 145 hang clean first time. It was then a 5# hang squat clean PR).
B) I scaled to 125# (so 86% of max CNJ & exactly my BW). 4 full rounds + 1 power clean. Even scaled, this was pretty rough.
PR star for you! Nice work today.
Thanks Michelle! 🙂
A. Halting Clean Complex as Rx
155-165-175-185-195-205-215-225 (failed clean)
…regardless 10# Hang Squat Clean PR
B. As Rx: 3 rounds + 8
… bit off more than I could chew … felt like Sisyphus … 205# is a little over 90% of my 1RM for power clean and jerk.
PR Star!!!
If you are scaling part B, what % of your 1RM S2OH are you targeting? Thanks!
Depends on your goal! Are you trying to get stronger or move faster? If it’s to get stronger then shoot for 75-85% If it’s to move fast then go light enough that you can keep it unbroken.
Worked out well, thanks Michele.