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Wed, Aug 14 2019

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Wednesday August 14 2019 IHOP


(Time)
Wednesday August 14 2019

Clean Technique
On the 1:30 x 5 Sets:
Pausing Clean Pull (just off ground and at knee)
Low-Hang Squat Clean
Front Squat
50% - 53% - 56% - 59% - 62% of 1RM Clean
This 3-movement complex is designed to be completed without dropping the bar
Rounds begin on the 0:00, 1:30, 3:00, 4:30, and 6:00
The weights should be light enough to maintain excellent technique

MOVEMENT FOCUS
Pausing Clean Pull - The main focus of this complex is the pausing clean pull. The initial pull off the ground is crucial in the success of a lift. The two pauses are there so strengthen common problem areas during the first pull off the clean. This will transfer over well to the barbell cycling and conditioning piece that follow. During the pauses, focus on:
Moving the hips and shoulders together until the bar passes the knees
Pushing through the floor with the legs
Actively pulling the bar into the body with straight arms

Barbell Cycling
For Time:
10 Squat Cleans (45%)
8 Squat Cleans (55%)
6 Squat Cleans (65%)
4 Squat Cleans (75%)
2 Squat Cleans (85%)

https://www.youtube.com/watch?v=EKRiW9Yt3Ps

WOD: 'IHOP'
AMRAP 15:
60 Double Unders
30/24 Calorie Row or 23/19 bike or 400m run
5 Power Cleans
5 Hang Squat Cleans
5 Squat Cleans
RX 135/95 RX+ 155/105
Scoring: Rounds + Reps

STRATEGY
The main thing to consider today is how to attack the barbell
With the power clean and squat cleans coming from the floor, these are likely best attacked as quick singles
With the hang squat cleans ha



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