Sunday, July 15, 2012

Try out our new “Devil’s Tricycle”…see if you can get 300 Calories of work done in 10 minutes. Double-dog dare you.

120715:

Clean Complex
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allow – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.

High Hang – Start with the bar at “the pockets.”
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.

5 thoughts on “Sunday, July 15, 2012

  1. pat ! badass strong!!..:-)..I .went for form and liked this workout-outta my comfort zone, helped me remember correct terminology…on squat cleans. like the added press complex as well for full on value…

  2. Squat cleans at 55 65 75, but hip didn’t feel quite right so switched to power cleans for 85 95 105

    Sarah H said that my squat clean looked really good — unsolicted. The squat therapy is paying off!! Thanks for letting me know Sarah; it’ll keep me motivated to continue.

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