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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