A.
Five sets of:
2-Position Halting Clean-Grip Deadlifts x 3 reps
(pause for 2 seconds at each of the following positions – 2″ below the knee and mid-thigh)
Rest 2 minutes
B.
Every 90 seconds, for 15 minutes (10 sets):
5 Hang Power Cleans*
15 Hand-Release Push-Ups
*Choose a load for the Hang Power Cleans that you can keep unbroken, but that will be extremely challenging in the later rounds.
C.
Two sets of:
Supine Ring Rows x 10 reps @ 2111
Rest 60 seconds
Hollow Hold or Rock x 60 seconds
Rest 60 seconds
A. Bryan – 215#, 215#, 235#, 235#, 255#, 255#, 275#, 275#, 295#, 295#.
B. Bryan (135#). Christy – 65#.
C. Bryan – Rx.
A. Clean Grip Dead as Rx
225-235-245-255-265 (well below max dead but above 1RM clean)
B. As Rx w/ 155#
Could have went +10# on the HPC but those pushups – eesh – spicy.
C. Complete(ish) – hollow rocks are tough
B. 135 clean
Time was short today
A: 225
B: 155
A. 225, 275, 315, 365, 395
B. Used 135. Should’ve went a little heavier
A. 225 across
B. 155#, dropped to 10 PU after round 5.
A. 155 to 225
B. 145#. Rounds 7-10 were brutal but all within :60
C. Done
A. 205/255/285/305/325
B. 155
C. done
A. 225-245-275-325-345
B. 185 did last 3 rounds at 205
C. Done with hollow rocks
A) 125/155/185/205/215
B) Used100# for the hang pc’s. I could prob have gone a bit heavier, but I did stay unbroken throughout, and no failed hrpu’s (though they got really hard!).
C) Complete.
I thought the pushups were the hardest part! I ended up going to my knees on the last five in the later rounds to keep moving so I would still have 30 sec rest before the cleans came again! Great job!
Amber – thanks! I agree they were. I had to do 10/5, then 10/3/2…haha. They got very hard. Great job on your 125# hang cleans!
Got another cold(damn kids) so just did strength work today…not trying to test the lungs.
A. Up to 235…should have stayed at 215 as posture broke down under load.
Followed up with 3×8 rdl’s @185, and 3×15 6″ deficit pulls with a 32kg kb. Really tried to snap up the kb.
Hope you feel better soon Anders! Sorry to hear you caught a cold!
A: up to 215#
B: wanted a challenge so went 125# able to go unbroken through Rd 7, then had to do 3/2
The pushups were what got me though! I had to go to my knees for the last 5 or so to keep moving in the later rounds!
C: done
Understandable! It was a LOT of push ups!
Remember to sit under that barbell!! Practice good mechanics under that heavy load and emphasize catching the weight in your heals! Looks like a fun one!!
A) 185, 205, 225, 245, 245
B) 145#. Should have done 155
C) done
What is your 1RM hang clean Chris? Just trying to narrow down a good weight.
What is 2-Position Halting Clean-Grip ?
A: go to 225#
B: done 110#
Great work Matt! How did 110 feel?
In the first round I tried 125# but I felt that I would not give advice. 110 # was heavy , but it is possible for all rounds
Anyone have suggestions on a % 1RM for part A and/or part B?
Part a i’d work to a heavy set and for part b maybe 50-65%. Just a suggestion though.
For part A you might work up to your 1 rep max or just slightly over. The load should never be so great that you work to mechanical failure. This is to work perfect mechanics on your clean pull.
Part B is going to depend on the athlete. Choose a load that is “heavy” for you but you can cycle for 5… By the last few rounds it should be very challenging but manageable.
What is your 1 rep max?
Thanks so much for taking the time to comment! 1RM hang clean 205#.
Of course!! What weight did you choose for the workout?
I went 135# and probably was a bit light but not way off.
Hey Bryan sorry for the delayed response. My power clean max is about 265. 145 wound up being way too light for this workout for me. Hope that helps.
No problem, thanks! I went 135# with a lighter 1rm clean than you and it was a bit light as well.