Friday, June 25, 2021

Power Clean - Metcon

Friday, June 25, 2021

CFG - Lucas

1130 - 6 of us

Warm Up

1 minute bottomed out squat (not active)
1 minute side windmills
1 minute shoulder swimmers

then 2 rounds of

jump squats
down dog - push up - cobra
single leg glute bridge
ankle driver

then with barbell

clean deadlift - high hang pause - shrug
clean high pull
pause power clean


Every 2 minutes, for 16 minutes (8 sets) of:

Clean (1.1)
(rest 5-10 seconds between singles)

Build over the course of eight sets to today’s heavy double.

I worked up from 85-95-105-110-115-120-125-125# and felt smooth and controlled


Complete rounds of 21, 15 and 9 reps for time of:
Power Cleans (135/95 lbs)
Chest-to-Bar Pull-Ups

I scaled to 85# power cleans and ring rows.  My first set was 8-7-6 / 6-5-5-5.  Second set was 6-5-4 / 5-5-5.  Third Set was 5-4 / 5-3-2.

I am struggling with high volume pull-ups.  The power cleans were OK, but definitely a grip exercise.  I feel like I scaled the weight correctly.  I might have managed 95#, but would have been in even worse shape for ring rows.


With 10 minutes remaining in class I did 2x8 reverse hypers and some strict pull-ups 2-2-2-1-1-1-1

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