Tag: Clean Pull

2/17/21

My lower body is feeling a bit sore from the squats on Saturday and thrusters on Monday. At least it was a good bit warmer in the garage today! Headed out at 8AM after dropping the boys off for a workout before my first meeting.

Strength

Every 90 seconds for 8 rounds:

  • 1 Clean

I started at 155 then worked up 175, 185, 195, 205, and 215 before attempting 225 twice. Failed both times! It’s a mental block at this point. 215 felt really solid.

Every 90 seconds for 5 rounds:

  • 2 Clean Pull

Kept the weight at 225# for all 5 sets.

Metcon

4 rounds for total reps:

  • 1:00 Double Unders
  • 1:00 Ring Rows (Feet Elevated)
  • 1:00 Push-ups
  • 1:00 Knees-to-Elbow
  • 1:00 Rest

Rounds were 140, 146, 140, 134 for a total of 560. Hit 60/80/80/80 unbroken double unders across the sets.

1/19/17

Warm Up
250M Row
DROM Warm Up
10 Press
10 Tricep Ext.
10 Front Squat

Mobility
– Band Front Rack
– Ankle Dist.

Strength
Clean grip pull with pause. (1″, Knee, Hip, Finish)

4 Sets of 3 Reps

Generally the clean segment pull should be done for 2-5 reps per set with 2-3 second pauses and anywhere from 70%-110% of the lifter’s best clean.

Jeremey—worked up to 135#

-Then-

5 Sets Of:
1 – Power Clean
1 – Front Squat (2 sec pause)
1 – Clean (2 sec pause)

Always shoot for best technique before adding weight.

Jeremey—Completed at 135#, 145#, 155#, 165#, 175#, and 185#.