Warm-Up 4 Rounds: 20 Single-Unders 20 Double-Unders 5 Muscle Cleans 5 Front Squats 10 Push-Ups 10 Calorie Row Strength 1 Power Clean 2 Front Squats – Built to an RPE8 for 1 Set Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A Every 2 Minutes x 8 …
Tag Archives: muscle-clean
Thursday 12.15.22
Warm-Up 4 Rounds: 20 Single-Unders 20 Double-Unders 5 Muscle Cleans 5 Front Squats 10 Push-Ups 10 Calorie Row Strength 1 Power Clean 2 Front Squats – Built to an RPE8 for 1 Set Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A Every 2 Minutes x 8 …
Sunday 11.20.22
Warm-Up 8 Minutes of Movement: 200m Run 200m Row 10 Walking Lunges 10 Front Squats with an Empty Bar 10 Muscle Cleans above the knee with an empty bar. Strength 5 sets each: 1 Clean High Pull 2 Power Clean 3 Front Squats (Compare to 5/10/21) Note: You should work with a weight that you …
Sunday 11.20.22
Warm-Up 8 Minutes of Movement: 200m Run 200m Row 10 Walking Lunges 10 Front Squats with an Empty Bar 10 Muscle Cleans above the knee with an empty bar. Strength 5 sets each: 1 Clean High Pull 2 Power Clean 3 Front Squats (Compare to 5/10/21) Note: You should work with a weight that you …
Saturday 11.12.22
Warm-Up 2 Rounds: 1-minute Bike 10 Hang Muscle Cleans with an empty bar 10 Front Squats with an empty bar 10 Strict Press with an empty bar 1-minute Bike Strength 4 sets each: 1 Clean High Pull 2 Power Clean 3 Front Squats (Compare to 5/6/21) Note: you should work with a weight that you …
Saturday 11.12.22
Warm-Up 2 Rounds: 1-minute Bike 10 Hang Muscle Cleans with an empty bar 10 Front Squats with an empty bar 10 Strict Press with an empty bar 1-minute Bike Strength 4 sets each: 1 Clean High Pull 2 Power Clean 3 Front Squats (Compare to 5/6/21) Note: you should work with a weight that you …
Thursday 11.03.22
Warm-Up 10-8-6-4-2: Muscle Cleans Front Squats Calorie Row Strength 4 sets each: 1 Clean High Pull 2 Power Clean 3 Front Squats Note: you should work with a weight that you could power Clean for a double with good mechanics. We are going to work on complexes for the next 4 weeks with our Olympic …
Thursday 11.03.22
Warm-Up 10-8-6-4-2: Muscle Cleans Front Squats Calorie Row Strength 4 sets each: 1 Clean High Pull 2 Power Clean 3 Front Squats Note: you should work with a weight that you could power Clean for a double with good mechanics. We are going to work on complexes for the next 4 weeks with our Olympic …
Sunday 10.02.22
Warm-Up 2 Rounds: 60 Single-Unders 30 Double-Unders 5 Empty bar Muscle Cleans 5 empty bar Front Squats 10 Empty Bar Muscle Snatches from the hip 10 Empty bar Overhead Squats Strength Power Snatch + Overhead Squat (2 + 2) @ RPE5 (2 + 2) @ RPE6 (2 + 2) @ RPE7x3 Objective: Build to an …
Sunday 10.02.22
Warm-Up 2 Rounds: 60 Single-Unders 30 Double-Unders 5 Empty bar Muscle Cleans 5 empty bar Front Squats 10 Empty Bar Muscle Snatches from the hip 10 Empty bar Overhead Squats Strength Power Snatch + Overhead Squat (2 + 2) @ RPE5 (2 + 2) @ RPE6 (2 + 2) @ RPE7x3 Objective: Build to an …
Monday 09.12.22
Warm-Up 4 Rounds: 20 Singles 10 Doubles 5 Empty Bar Thrusters 2 Rounds: Then, With An Empty Bar 4 Muscle Cleans – Above the Knee 4 Strict Press 4 Muscle Cleans – Above the Knee 4 Front Squats Strength Hang Power Clean – Above the Knee 2 @ RPE 5 2 @ RPE 6 2 …
Wednesday 09.07.22
Warm-Up 2 Rounds: 20 Ring Rows 10 Walking Lunges 10 Air Squats 5 Burpees Then, 2 rounds with an empty bar: 4 Muscle Cleans, above the knee 4 Strict Press 4 Muscle Cleans, above the knee 4 Front Squats Strength Hang Power Clean Above the Knee 3@ RPE5 3@ RPE6 3@ RPE7 3 Reps@ RPE8x1 …