Strength
3 position clean (Heavy Single)
1 clean from the floor+1 clean from the hang+1 clean from the high hang
12 mins.....Squat!!
Metcon
3 Rounds for Time
500m Row
21 HSPU
9 Bar Muscle Ups
Similar Wods
Mayhem Daily Wod – 191016
Strength:Three position power snatch (Heavy Single)Start from the ground, then hang position, then high hang position. This is 1 rep.12 mins MetconFor Time:30 Overhead Squats (95/65)30 Toes-to-Bars30/20 Cal. Ski60 GHD Sit-Ups30/20 Cal. Ski30 Toes-to-Bars30 Overhead Squats (95/65) 25 min Time Cap
Strength:
Three position power snatch (Heavy Single)
Start from the ground, then hang position, then high hang position. This is 1 rep.
12 mins
Metcon
For Time:
30 Overhead Squats (95/65)
30 Toes-to-Bars
30/20 Cal. Ski
60 GHD Sit-Ups
30/20 Cal. Ski
30 Toes-to-Bars
30 Overhead Squats (95/65)
25 min Time Cap
Sunday 010211
Sunday 010211
Dumbbell deadlift 10 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 8 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 6 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 4 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 2 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Cycle two minutes at high resistance
Cycle two minutes at high RPM
Cycle two minutes at high resistance
Notes:
Increase the deadlift weight each set.
Maintain perfect form or you'll cripple yourself.
Cycle effort is all out; this is not a cruise.
On the bar-toe touch, move in slow motion, i.e, no swing at all.
Big Clean Complex
6 Sets for Max Load
High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split Jerk
One set consists of all 12 reps
Monday 010219
Monday 010219
Row 4000 meters @ a 2 min 500 meter pace
Within the next 16 mins hang clean 50% of your body weight 21 times
Row 2000 meters @ a 2 min 500 meter pace
Within the next 8 mins hang clean 50% of your body weight 18 times
Row 1000 meters @ a 2min 500 meter pace
Within the next 4 mins hang clean 50% of your body weight 15 times
Row 500 meters @ a 2 min 500 meter pace
Within the next 2 mins hang clean 50% of your body weight 12 times
There's no rest here other than the time allowed for the hang clean.
Not everyone can make the numbers, do what you can safely, effectively.