Clean

If performed right, this is a technically professional movement to the extent of being a wonderful blend of art and science. It is worth spending time perfecting the different components of this movement before focusing on the complete movement of the Clean.

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Saturday 080607

Five rounds for time of:

135 pound Squat clean, 7 reps

15 Handstand push-ups

Sunday 080601

For time:

135 lb Squat clean, 10 reps

50 GHD Sit-ups

135 lb Squat clean, 8 reps

40 GHD Sit-ups

135 lb Squat clean, 6 reps

30 GHD Sit-ups

135 lb Squat clean, 4 reps

20 GHD Sit-ups

135 lb Squat clean, 2 reps

10 GHD Sit-ups

Tuesday 080527

Run 1 mile

Two minutes of each:

Row

30 pound Dumbbell thrusters

20 pound Medicine ball cleans

Double-unders

Pull-ups

Sunday 080518

Complete as many rounds in 20 minutes as you can of:

95 pound Clean and Jerk, 15 reps

Run 400 meters

Elizabeth

"Elizabeth"

21-15-9 reps of:

Clean 135 pounds

Ring dips

Elizabeth

"Elizabeth"

21-15-9 reps of:

Clean 135 pounds

Ring dips

Monday 080414

Hang power clean 1-1-1-1-1-1-1 reps

Gwen

"Gwen"

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Sunday 080323

Clean and Jerk 1-1-1-1-1-1-1 reps

Saturday 080308

Hang squat clean 3-3-3-3-3-3-3 reps