4/15/2015

14
Apr

4/15/2015

For strength, work to a heavy 5 rep deadlift, but use a clean grip (hook grip too!) This will help train the 1st pull off the ground for the clean. Setup as if you were about to clean as well. (shoelaces under bar, not shin against bar)
The metcon should be heavy – start with a clean weight you know you can do and add weight as the workout goes on. The starting weight should be about 65% of your 1RM clean and your top end weight should be about 85% of your 1RM. Yes, full squats for all. Substitute 2:1 chest to bar pull ups or 2:1 pull ups and dips for the muscle ups.

Strength

Clean grip Deadlift
take 20 minutes to work to a heavy 5 rep

Conditioning

For time:
9 cleans, 155/105#
5 muscle ups
6 cleans, 185/125#
4 muscle ups
3 cleans, 205/135#
3 muscle ups

3 Responses

  1. Aileen

    Nick 265 PR/11:19 mu c2b 165#
    Smurf 255/10:45 pu/dip 185#
    Carter 225/6:30 c2b 165#
    Frank 285/10:02 pu/dip 175#
    K 215/11:00 mu c2b 125#
    Mike 225 PR/6:42 rr/para 75#
    KT 185/7:57 c2b 135#
    Tanya 130/9:33 pu/para 65#

  2. Coach P

    Brian 265/707 175# c2b
    Trish 125/7:32 75# blue
    Grant 335/8:26 Rx
    Sam 155/7:50 bmu
    Nick 125/6:06 sc
    WW 301.25/8:32 165# pu

  3. Vin

    Jesse 275 / 9:08 105 scale
    Moog 300 / 10:39 155 sc
    Ryan 300 / 11:17 155 sc
    Gabe 305 / 10:32 Mu sc
    Nate 300 / 7:57 165 scale
    Sizzle 225 / 9:43 155 sc
    Megs 175 / 7:54 115 c2B
    Aly 175 / 5:31 95/sc
    Ron 325 / 4:55 Rx
    Plentus 325 / 6:45 Rx
    Joe 245 / 7:54 145 sc
    Juliet 85 / 6:12 65 Jpu
    Britt 175 / 6:57 105 sc
    Rach 175 / 6:07 95/Pu

    Matt S 205 / 10:21 105/sc
    Craig 155 / 10:40 sc
    Mike S 205 / 7:48 115 sc
    Bobby G 155 / 10:40 105 sc
    Pavan 255 / 8:48 135 sc
    Matt C 305 / 10:29 165 sc
    Amanda 205 / 7:12 115 sc
    Kelli 115 / 10:02 65 sc
    Robo 215 / 13:20 100 sc