Workout #1:
Set 1: 4x
3 Deadlift @ 315#
7 Muscle Up
Set 2: 4x
3 Hang Clean @ (135#-155#-185#-185#)
3 Power Clean @ (135#-155#-185#-185#)
Set 3:
3 Low Hang Clean @ 185#
3 Low Hang Clean @ 205#
Set 4: 4x
2 Power Clean @ 205#
10 Toes-to-Bar
Notes:
Did some pretty significant clean technique work. A low hang clean involves starting with the bar in a hang position (hamstrings loaded and core tight), then lower the weight until it is below the knees. First initial pull movement involves pushing the knee caps back and out of the way... this allows you to keep the bar path completely vertical and maximize efficiency of force.
Didn't keep track of times for set 1 or set 4, but they should be done straight through.
Set 1: 4x
3 Deadlift @ 315#
7 Muscle Up
Set 2: 4x
3 Hang Clean @ (135#-155#-185#-185#)
3 Power Clean @ (135#-155#-185#-185#)
Set 3:
3 Low Hang Clean @ 185#
3 Low Hang Clean @ 205#
Set 4: 4x
2 Power Clean @ 205#
10 Toes-to-Bar
Notes:
Did some pretty significant clean technique work. A low hang clean involves starting with the bar in a hang position (hamstrings loaded and core tight), then lower the weight until it is below the knees. First initial pull movement involves pushing the knee caps back and out of the way... this allows you to keep the bar path completely vertical and maximize efficiency of force.
Didn't keep track of times for set 1 or set 4, but they should be done straight through.
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