Tuesday, March 17, 2020

Power Clean - Metcon

Tuesday, March 17, 2020

Home Gym -


Warm Up

2 rounds of
boot strappers
squat jump
star plank
lateral lunges
prone trap raise

with med ball
5 deadlift
5 deadlift shrug
5 front squat
5 drop under
5 full clean


Take 20 minutes to build to today’s 2RM or heavy double Power Clean.
Power Clean (2 RM)
(Reps must be linked together and not bailed between)

I worked up from 65, 75, 95, 115, 125, 135, 145 and failed 155.  I could get one rep, but could not link another.


Metcon (Time)

For time
50 Burpees Over the Barbell
50 Power Cleans (95/65 lbs)

I scaled this to 65# power cleans.  I finished the 50 burpees over the bar in about 7:30 and managed 24 power cleans before the 10 minute cap.

Home Gym worked out great.  I swept the garage, set my four stall mats out and opened the fold away rack.  I head plenty of room in front of the rack for the warm-up.  I set up caddy corner to the rack for the power cleans and had enough weight.  I got up to 155# (and can go up to 250# if I were doing deadlifts with everything I have on the bar).  The burpees were a little weird.  I did one side bar facing and the other side lateral to the bar.  It did not slow me down any more than my aerobic capacity did.  If I continue to train for the next month, I definitely need to add music, a timer and figure out how to clean the mats.  Storage of equipment could become an issue as well.  I might throw up some posters.

No comments:

Post a Comment