Warm-Up | Performance
One set of:
Row x 500m, nasal breathing only
Complete one to two sets of:
“Hunter’s Clean Warm-up”
Clean Grip Romanian Deadlift x 5 reps
Clean Pull x 5 reps
Front Squat x 5 reps
Hang Clean & Push Press x 5
Clean & Push Jerk x 5
Power Clean & Push Jerk x 5
Clean & Jerk x 5
Followed by…
Two sets of:
Supinated Grip Passive Hang on Pull-up Bar x 60 seconds
Dive-Bomber Push-up x 10 reps
Banded Palloff Hold x 30 seconds per side
Then…
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Clean Lift-Off + Clean + Hang Clean
Build over the course of the 8 sets to something heavy for today. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees for the lift-off.
B.
Option 1
Complete rounds of 9, 7 and 5 reps for time of:
205/145 lb Clean (power or full)
Ring Muscle-Up
OR…
Option 2
For time:
15 Power Cleans (155/105 lbs)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips
65-135
Option 1 sub bmu. around 20mins (3/5 bmus dt tear)
A.
135/155/175/195/205/215/225/235
B.
Cleans @ 185# all singles
5-4-3 ring muscle ups (first in over a year)
C
2 sets
Bulgarian Split Squats x 8 reps each leg @ 3111 Rest
Single-Arm Dumbbell Row x 8 @3111
Rest
Up to 175 lbs on the complex. That was my first time doing cleans in awhile.
Option 2
8:42
The rings dips were really hard.
Travis’s ab workout 14
Three sets
Bench press 135×10
Pike pushups x 5
A) worked up to 150# for last two sets. First one was janky and second was much better. ✅✅
B) 6:01 w/ 105# & toe assist ring dips (my nemesis)
A – 150, 160, 170, 180, 190, 195, 200, 205
B – option 2 done stationary dips since i don’t have rings… would prob still be doing ring dips otherwise. did 12 cleans round 2 thinking it was 15, 12, 9 before course correcting – 5:33
Great work smashing that metcon!
A. Worked up to 205
B. 7:05 – 205lbs and BMU (don’t have rings)
A. Worked up to 205, I did 2 sets at each weight before adding,
B. Option 1. 8:17 RX.
A. Up to 100kg
B (option 1): 10:47 with 185#(84kg) cleans
Warmup done ✅
A. Worked up to 80kg. 1 RM is 90kg so happy with that after a bit of time out.
B. Done option 2 RX
8’38
Well done Al! Good to have you back posting!
Thanks Mike 👊🏻 one more trip away and then back into it over the winter!!