Clean Complex

Thursday, December 3, 2015

Coach Meriah

(11 AM) Dan, Britt, Amy, Ashley and me

Warm Up

800m Row followed by 3 rounds of 5 deadlifts, 5 hang muscle clean, 5 front squat, and 5 bent over row with 45# bar.  Between rounds stretch for mobility.  I did hamstrings and shoulders with a band.

WOD

20 minutes to work up to a heavy complex of 1 Power Clean, 2 Hang Power Clean and 2 Front Squats.

I liked this workout.  After we dialed in the motions at 65#, I went up to 95#, 115#, 125# and my goal weight of 135#.  I was feeling pretty strong so I went for 145# and got it, but my form fell off and I was pulling more than driving the weight up.  I tried a couple of more times at 145#, but was missing on hang power cleans.  I dropped to 95# so that I could end on a successful lift.

then

4 Rounds of 15 partner assisted eccentric hamstring curls and 15 flag raises.

We had about 10 minutes for this and obviously did not do the full workout.  I did two rounds of 8 and 5 reps of hamstring curls.  For the flag raises, we started with progression moves.  I could not do the planche, which were done with hands rotated backwards and balancing your body horizontally.  It was recommended to check out Coach Carl Paoli’s gymnastics wod progressions.  I did manage the candlestick lowers while holding onto a rig.  I did two rounds of 3 reps. 

We were shown the rig for the flag raises and instructed to open the pushing shoulder (typically the lower shoulder) and pull with the upper arm to straighten torso.  None of us had any success.