Friday, 2/13
February 13, 2015
Sunday, 2/15
February 14, 2015


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


  1. Dray says:

    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.

    • Chris Sheppard says:

      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!

  2. Katie says:

    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!

    • Dray says:

      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.