Monday, May 9, 2022

Cleans

Monday, May 9, 2022

Home Gym

1200

Warm Up

Crossover Symmetry
Hip Hammy
Wrist Mobility
Pass Throughs

Weightlifting

Every 90 seconds, for 18 minutes (6 sets of each):
Int-1: Hang Power Clean + Power Clean 
Int-2: Banded Overhead Triceps Extension (20 reps @ 1111)

Felt pretty good today and worked up from 105-115-125-135-145-155#.  I should probably start heavier next time and take smaller jumps.  Used red band for triceps extension.

Metcon

Metcon (3 Rounds for reps)

Against a 3-minute running clock, complete as many rounds through the following ladder:
Hang Power Clean + 1 Front Squat
Hang Power Clean + 2 Front Squats
Hang Power Clean + 3 Front Squats
Rest 3 minutes between sets, and complete a total of three sets – each round you start back over at hang power clean + 1 FS (175/115)

I am not sure if I did this correctly, but I was working with 115#

Round 1 - 2 rounds of the ladder - 18 reps
Round 2 - 2 rounds + 2 rungs of the ladder - 23 reps
Round 3 - 2 rounds + 1 rung of the ladder - 20 reps
--
61 reps?

This was tougher than I thought and I was really winded after the 3 front squats and was taking big pauses between sets.

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