WOD Blog
 | Tue, Dec 15 2020 |  |
| Tues Dec 15 2020 | Tues Dec 15 2020 Power Clean Technique | Black and Bluer | Tues Dec 15 2020 Strict HSPU |
Tues Dec 15 2020 Power Clean Technique
(Weight)
Power Clean Technique
5 Sets:
3 Low-Hang Power Cleans
Stimulus
Percentages based on 1RM Clean and Jerk:
Set 1 - 60%
Set 2 - 65%
Set 3+4+5 - 70%
- Focus here is to build to a moderately heavy triple, dialing in the strength of our bottom position.
- The time under-tension here will be greater than a `touch and go` set, given how the barbell will not touch the ground.
- This provides a unique and beneficial stimulus with the larger picture in mind.
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Black and Bluer
(Time)
`Black and Bluer`
5 Rounds:
10 Power Cleans 135/95 (115 / 85 lb)
10 Bar-Facing Burpees
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Tues Dec 15 2020 Strict HSPU
(Time)
Strict Handstand Push-Up Conditioning
Repeat from last week, increasing by 10% on each set.
For Time:
110% of Max Strict HSPU
Rest 1:00
90% of Max Strict HSPU
Rest 1:00
70% of Max Strict HSPU
Rest 1:00
90% of Max Strict HSPU
Rest 1:00
110% of Max Strict HSPU
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