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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Friday 061229

Hang power clean 3-3-3-3-3-3-3 reps

Elizabeth

"Elizabeth"

21-15-9 reps of:

Clean 135 pounds

Ring dips

Friday 061208

Hang squat clean 1-1-1-1-1-1-1-1-1-1 reps

Linda

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight

Bench press: body weight

Clean: 3/4 body weight

Set up three bars and storm through for time.

Saturday 061111

Seven rounds for time of:

135 pound Clean, 10 reps

Handstand Push-ups, 10 reps

Sunday 061029

Clean 1-1-1-1-1-1-1-1-1-1 reps

Elizabeth

"Elizabeth"

21-15-9 reps of:

Clean 135 pounds

Ring dips

Tuesday 061010

For time:

20 inch Box jump, 50 reps

Rope climb, 5 ascents

1.5 pood Kettlebell swing, 50 reps

50 sit-ups

40 pound dumbbell Hang power clean, 50 reps

800 meter Run

50 Back extensions

Nasty Girls

"Nasty Girls"

3 rounds for time of:

50 Squats

7 Muscle-ups

95 pound Hang power cleans, 10 reps

Wednesday 061004

Three rounds for time of:

95 pound Overhead squat, 15 reps

15 L Pull-ups

95 pound Split-jerk, 15 reps

15 Knees to elbows

95 pound Hang clean, 15 reps

15 Back extensions, with 25 pounds