Tuesday 120717

Take 15 minute to work up to a heavy, not maximal, clean.

Conditioning A
EMOM for 5 min
1 clean grip deadlift @ 70-75% of above (video)
1 clean pull (video, video)
1 clean
5 min amrap
5 C2B pull-ups
5 burpee + D-ball over pull-up bar 15/10#
EMOM for 5 min
1 clean grip deadlift @ 70-75% of above
1 clean pull
1 clean

Note: In the burpee + D-ball over pull-up bar, perform the sprawl portion of the burpee then while rising to feet for the the jump portion of burpee, pick up D-ball and “dunk” it over pull-up bar.

Note: Conditioning A: Perform at least 3 of these workouts for the week. Conditioning B: Perform at least 2, but not all 3, of these workouts for the week. If you are performing conditioning A&B workouts in 1 day, perform A first with at least a 2 hour rest before B.

4 x 5 strict deficit hspu (video) + ME standard hspu (anyhow)

Note: Perform deficit hspu to as great a deficit as possible that still allows you to perform at least 5 strict hspu’s. You may use parallettes or stacked bumpers. On the ME hspu’s do NOT go to failure. Stop 1 to 2 reps short of failure.

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One Response to Tuesday 120717

  1. Olympic: worked up to a 265# power clean. Need to work on meeting the bar.
    Conditioning: Used 185# for cleans. Did 5 rounds + 5 pullups + 1 burpee. Thought was should have gone 2 clean series instead of 1 but, that was plenty hard.
    Midline/Skill: Each round = 5 def + 2 – 4 ME

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