TUESDAY 7/23/19


Alternating OTM x 8 min

Odd – 1:00 Row

Even – Primer movement (see below)

Round #1 – :20s Deadhang, with 5-7 Scap Retractions

Round #2 – :30s Inchworm

Round #3 – 5 Slow DB Deadlifts, each side

Round #4 – :30s Pausing Glute Bridges –

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Hang Muscle Cleans

5 Stiff Legged Deadlifts


Not for Time:(modifications below)

1:00 Light Row orBike + 60% Max Ring Muscle-Ups

1:00 Light Row or Bike  + 12 Strict Ring Dips

1:00 Light Row  Bike + 50% Max Ring Muscle-Ups

1:00 Light Row or Bike + 9 Strict Ring Dips

1:00 Light Row or Bike + 40% Max Ring Muscle-Ups

1:00 Light  Row or Bike + 6 Strict Ring Dips

If we are not completing ring muscle-ups today, which will be the vast majority of us, let’s use today to build some strict strength. With the cal providing a small bit of breathing to our training here, it results in more realistic training.

Not for Time:

1:00 Light Row/Bike + 12 Strict Pull-Ups

1:00 Light Row/Bike + 12 Strict Ring Dips

1:00 Light Row/Bike + 9 Strict Pull-Ups

1:00 Light Row/Bike + 9 Strict Ring Dips

1:00 Light Row/Bike + 6 Strict Pull-Ups

1:00 Light Row/Bike + 6 Strict Ring Dips

The 12-9-6 is intended to be fixed, where we are encouraging the use of bands to meet the work requirements. We can absolutely modify the numbers, but we want to the repetitions today to spur the adaptation. Although 6-4-2 is entirely an option, the stimulus we are after today is the higher volume efforts – even if it means we are using bands or assistance to get there. Let’s choose a challenging difficulty, but one that allows us to complete that first set in two sets or less (on both the strict pull-ups and strict ring dips).

Barbell complex

5 Sets of the Complex:

1 Hang Clean Pull

1 Hang Power Clean

1 Clean Pull

1 Power Clean

Set #1 – 60% of 1RM Power Clean

Set #2 – 64% of 1RM Power Clean

Sets #3+4+5 – 68% of 1RM Power Clean

Hang Clean Pull and Clean Pull

In this movement, the arms stay long. As we move through this movement, visualize a full power clean. Visualize our full power moving into the bar… while we keep the arms extended. We’re simply just not “finishing” the lift here, allowing us to focus purely on the aggressiveness of our extension coupled with the bar path.

Weights are intended to stay on the moderate side so that we can focus on those critical points.


For Time, with a 9:00 Time Cap:

-50 -Power Cleans

At 0:00 On the clock and every Minute stop where you are at and complete

-5 -Toes to Bar

Barbell – RX155/105

The workout starts with 5 Toes to Bar. In the time remaining inside the minute, athletes work towards the 50 power clean total. At the turn of the minute, we return for 5 more Toes to Bar, cycling through this process until we either reach the 50 rep total, or the 9:00 time cap.

Stimulus wise, we are looking for a load that we are very confident we could “touch and go” for at least 10 reps when fresh. Inside the workout, we may turn to fast singles from the onset, but it’s a load that we can get back to our shoulders every time as soon as we get our hands on the bar. In an ideal situation, we are choosing a load that we are cycling for sets, further challenging ourselves with this combination. Lighter is better here, creating a far more potent workout.

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