Hang Clean Build Up E3MOM
21 – 15 – 9 – 5 – 1
“A Fool’s Choice” by DB
For Time: (15 min cap)
21 OHS 95/65 RX+ 135/95 MRX 75/55
21 Pull-ups MRX ring rows
21 Hang Cleans
15 Front Squats 135/95 RX+ 185/125 MRX 95/65
15 C2B Pull-ups MRX Chin Over Bar Pull-ups
15 Hang Cleans
9 Back Squats 185/125 RX+ 205/135 MRX 115/75
9 Bar Muscle-ups MRX C2B Pull-ups
9 Hang Cleans
*athlete responsible for load increases*
Core & Squat Development
21-15-9 Barbell OH Lunges (alternating)
21-15-9 Barbell Sit-up to Press
21-15-9 KB Cossack Squats (alternating)
21-15-9 GHD Wallball sit-ups
A. 95-125-165-205-245
B. 2+14 scaled life (burpee c2b)
C.
A) 95(21) -115(15)- 145 (9) – 195 (5) – 235(1)/265(1)
B) 14:08 Rx
65 (21)- 95 (15) – 125 (9) – 145 (5) – 170 (1)
2+10 RX+
95(21)-135(15)-165(9)-185(5)-245(1)-265(1)
11:28 rx. (all unbroken, but big rests
)
**215(5)
12:48 rx
*did not build up on strength because my back has been temperamental again as of late
Craig reaching for the stars with that DB. He’s locked out, stacked over the midline, and ready for the next rep. Craig is easy going but not afraid to work hard and embrace the grind. He’s consistent, gotta great attitude, surrounded by his gym buddies, and always enjoying the journey of fitness. Keep enjoying the grind dude!
Craig! Straight to the sky and locked out… that’s how it’s done! Craig is laid back, easy going and always has a kind word and smile. He is consistent with his training and it shows. Keep it up, Craig!
A. 65 (21) – 95 (15) – Training….
B. 15:00 (scaled – used rig to get the bar into back squat position)
315 (1) – 325 (X)
8:59 RX+
A. Hang Power Clean: 95×21, 135×15, 165×9, 225×1, 245×1, 255×1
B. 2 + 15 Rx Weight but scaled first pull to Ring Rows
A. 105(21)- 135(15)- 155(9)- 175(5)-210(1) all HPC
B. 8:29 RX+
Craig locked and loaded, slinging that dumbbell with absolutely no problem. This guy trains hard and smart, and he’s always got a great attitude and a friendly smile to share. He enjoys throwing down his fellow athletes, and is always super pleasant and enjoyable to be around. He is consistent with his training, and it’s evident in the big gains he’s made through the years. Way to go, Craig!!
A. 65(21) – 95(15) – 125(9) – 155(5) – 180(1)
B. 11:59 RX+
A. 85-105-135-165-195
B. 13:17 Rx