Monday, August 3, 2020

Power Clean - Metcon

Monday, August 3, 2020

Home Gym


Warm Up

Foam Roll
Hip Hammy
Wrist Mobility
Squat Therapy

Barbell Warm Up

Burgener Warm Up
Power Clean 45, 65, 75, 85#

Segmented Power Clean

Every 2 minutes for 12 minutes (6 sets)

Segmented Power Clean x 2 reps

Pause at mid patella

This got heavy pretty quick.  I worked up from 95, 105, 115, 125, 135 and finally 145#.  I was again hopping back when it got heavy, but made all of my lifts.  It has been a while since I have done any Olympic lifting so this was a nice change of pace.


Every 4 minutes for 16 minutes (4 sets)

Run 400 m
8 Power Clean (185/135)

I was able to complete the runs in 2:30 and the Power Cleans in another 1:00, allowing for 30 seconds rest, which was not quite enough, but I was able to hold on.  I scaled the Power Cleans to 115# and did singles.  This was a good weight as I felt myself getting sloppy.  I really like the lack of bounce with my new bumpers.

Programming was directly from Crossfit Golden for 8.3.20

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