Eat Real Food, Not Too Much, Mostly Plants

Strong People are harder to kill than weak people and more useful in general. - Mark Rippetoe

Wednesday, December 8, 2021

SLIPS - Clean Complex

Wednesday, December 8, 2021




Stretch - hip hammy flow, crossover symmetry, front rack mobility

Scales - 4 positions, ~25 seconds each

L-sit - 3 x 10 seconds tucked knees

Inversions - hold, HSPU to 2 abmats 2-1-1-1

Plank - elbows 90 second hold


Every 2 minutes, for 16 minutes (8 sets) of:
1 Clean Lift-Off + Clean (1 rep )

A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your lift-off, reset and perform a full clean.

I worked up from 40-50-55-60 / 65-70-75-80kg (176#) PR!!!  The video is from the 75 kg effort.

Bench Press


Hip Extension

3x8 reps

50 minutes total workout

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