Clean Pulls and Spring Cleaning!
(hint hint…)
Today we’ll be drilling the first and second pull of our cleans. If we have some established numbers with our clean (like, a one rep max for instance) we’ll ideally be working up to something about 10% heavier than that for all 5 sets and focusing on keeping our chest up, our shoulders in front of the bar as long as we can and hitting our low and high hang positions on our way up to the shrug. If we’re newer to these lifts, there will be a bit more exploration happening, but it’s very important that we don’t go heavier than we can maintain good positioning. Clean pulls are not just deadlifts with a shrug at the top – they are a piece of a full clean and we want them to look like it, otherwise they aren’t that useful for us.
On a completely unrelated note, we’ve been doing some spring cleaning and have collected a slew of water bottle, clothing and other articles that have been left here over the years and put them in a box in the main room. Take a look through and see if any of it is yours; we’ll be donating what’s left in a week!
STR:
Clean Pulls
3-3-3-3-3
WOD:
AMRAP 12 (from mainsite 140225)
4 minutes ME C+J (135/95)
4 minutes ME Cal Row
4 minutes ME burpees
CP: 275# Across with my brother Lemus!
WoD: Scaled
27′ High Box Jump(50)
Calorie Row (51)
Reverse Burpee (27)
R. Hand still injured.
what’s a reverse burpee?
http://youtu.be/E_yaqq4zGVQ great way to get the core.
Ahhh ok. AKA candlesticks aka deck squats
Power cleaned instead of clean pulls since I did some of that yesterday: 180# for 1. Psyched.
Wod: 139rx. 32/54/53. *strategy tip for you evening people. It’s way easier to get reps on row pulls and burpees. Don’t come out of the gates with your PR Grace performance.
Shout out to Winslow the newbie for a score of 137 at 95# on his first day!
CP:
warm up- 115, 165, 205, 245
working- 275 across
WOD: C&J(27) + row(67) + burpees(47) = 141 RX
Given that I have a sub 2.5 min Grace, I paced the C&J too much. Regardless, this is a nasty workout. Sweat fest!
Yeah you did! 27??
But on the other hand, you CRUSHED the row, of course. Jesus Christ…!