3 rounds of
4 Alt T Push-Ups
6 Underhand Band Pull-Aparts
6 Upright Band Rows
8 Reverse Hand Spider Lunges
8 Cross-Body Spider Lunges
Strength – Clean Complex (30min)
– – Prep Sets – –
3 x 2 Hang Clean Hi-Pull + 2 Hang Power Clean + 2 Front Squat + 2 Push Press
– – Work Sets – –
Beginner: 6 x 1 Power Clean + 2 Front Squat + 1 S2OH
Int/Adv: 6 x 1 Power Clean + 1 Hang Squat Clean + 1 S2OH
6min Ladder of 2+ DB Rows & 2+ DB Push Press
– Increase by 2 reps each round; so 2 Single Arm DB Rows (1/side), 2 Single Arm DB Push Press (1/side), 4 DB Rows (2/side), 4 DB Push Press (2/side), etc.
– do NOT have to alternate sides each rep, but must do an equal number per side each time, regardless of how the reps are separated
The front squat continues to be the point of failure on workouts like these. Either just doing the front squat or pulling under the clean, I come forward pretty badly after several reps or as the weigh goes up. Made it to 145# where the weight was easy to power clean but holding my back straight when I pull down started to get pretty ugly. The press at the end is hard at that weight, too, but wasn’t really what I wanted to focus on.
The session after the class with Chris was great, though! Good explanations of a lot of things I heard in scattered pieces around efficient techniques for high rep, low weight workouts. Some of them I can put in place immediately (shifting the starting position when compared to our normal strength work for snatch/clean) and some will probably take either more strength or more practice to make them efficient enough to last more than a few reps (muscle snatch). Also a reminder that I hate hook gripping and need to just force myself to do it since I’ve been cneaky about avoiding it in most workouts.
Glad you enjoyed the workshop and got so much out of it. Look for a follow-up email, but in the meantime, keep practicing so you can rock out your new skills in the Open!
Glad to hear I’m not the only one struggling with front squats! I debated cutting out the front squats entirely, but they felt okay on my hips and lower back, just extremely difficult. I figure without getting a good front squat I’m not going to be able to clean much more weight, so I opted to do them even though that meant I couldn’t do as much weight. I worked up to 63#, and keeping good form on the front squats was really difficult. Hang power cleans felt okay, Coach Steph gave me a good cue to sink down a little lower when setting up for the clean. I had been thinking “hips to wall” but the set-up is a little different than that, so that was a good clarification for me today. Push jerks felt good as usual. It seems weird that S2OH was the easiest of the 3 movements.
Used a 15# DB for the metcon, with the rows as the reason for a slightly lighter weight. The anti-rotation of the rows is the most challenging part for me, my hips and core were working much harder than my shoulders. I realized partway through I screwed up the numbers and accidentally was going up by 4 each round rather than 2….oops. Oh well, still a decent amount of work!
That sounds like more work… lucky you! Too bad we need to do more front squats to get better, right? Skipping isn’t really an option I guess.