Clean Prep:3 x 3 Tall Cleans
Strength:12 Rounds OTM of 1 Power Clean + 1 HS Clean + 1 Front Squat @ 60-65% Clean 1 RM
Core:3 x Supine Plank/Glute-Activation (add weight to mid-section)
Tall cleans felt about the best they ever had. I worked up to 35# on those. When warming up for the strength work, the bar was feeling heavy (shoulders fried from 13.2), so I stayed on the light side at 43# for the 12 rounds. Power cleans continue to feel good, getting “out of the hole” continues to be a challenge but I think I’m improving.
I dig the OTM work. It’s nice to have the time to really focus on form, but it still keeps moving.
The supine plank was fun! I used a 15# DB and held for a long time…or at least that’s how it felt.
Did this workout at Bolling AFB yesterday to keep pace with the group. I, too, dig the OTM-style work, particularly at the end of the work day when energy levels are low. It forces you to just keep up with the clock rather than sitting around and thinking too much. I did the sets at 145#. Full cleans continue to be more power cleans rolling into a squat than actual squat cleans.
Finished up with 15-12-9-6-3 toes-to-bar with 15 wall balls between each set. You know those two movements are coming up soon.