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Clean Complex

Doce

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Workout

06/10/2022

“Don’t bunt. Aim out of the ballpark.” – David Oglivy One of the most dangerous things we can do in life is to dream too small. When we dig to the root of what causes this, we find that it’s fear. We can convince ourselves that it’s too big of a goal. That it’s out of reach. That in and of itself, is the death of the dream. A self-fulfilling prophecy from that point forward, as we can’t accomplish what we can’t believe. So it starts with that: belief. Belief that we can learn the skills, build the capacity, and hone the craft. Having the dream is only a part of the equation, and it will only come second to having the belief. The belief that you deserve to step up to the plate, and put the ball over the fences.

Clean Complex (Weight)

Clean Complex

Build To Heavy Complex:
1 Power Clean
1 Squat Clean

- Reps should be performed touch and go.

- Score: Heaviest Lift

Prep
Barbell Warmup:
https://ctstorageprod.blob.core.windows.net/videos-movements/barbell-warmup.mp4

With An Empty Barbell:
2 High Hang Power Cleans
2 High Hang Squat Cleans

2 Hang Power Cleans
2 Hang Squat Cleans

2 Power Cleans
2 Squat Cleans

Doce (3 Rounds for reps)

"Doce"

3 Rounds x AMRAP 4:
27/21 Calorie Row
21 Power Cleans
15 Burpee Box Jump Overs (24"/20")

Rest 4 Minutes Between Rounds

Round 1: MRx:105/55, Rx:115/75, Rx+: 135/95
Round 2: MRx:95/45, Rx: 105/65, Rx+:115/85
Round 3:MRx: 75/35, Rx: 85/55, Rx+: 95/65

- Conditioning Category: Sprinty Threshold

- We last completed this workout on 11.18.2020

- Row: Completed in 1:00-2:00.

- Power Cleans: Completed in 1-2 minutes.

When choosing weights, consider the following set suggestions:
1st Bar: 3-4 Sets
2nd Bar: 2-3 Sets
3rd Bar: 1-2 Sets

- Burpee Box Jump Overs: You can jump up or step-up out of the burpee. Burpee must face the box. Completed in about 1:00.

- 3 Scores: Rounds + Reps of each AMRAP

- Keeping the stroke rate low and power high on the row can help you get to the power cleans quickly and help prepare for touch-and-go sets.

- The power cleans get easier with each round as the weight decreases. Aim to work through larger sets with each drop in weight.

- Here are some options for getting to 21 reps:
Heaviest Bar: 9-7-5, 7-7-7, 6-5-5-5
Middle Bar: 12-9, 7-7-7
Lightest Bar: 21, 12-9

- Let's move at a strong pace on the burpee box jump overs. Even if the first couple calories on the rower are slower because of your pacing here, just getting strapped in and the handle moving is the goal.

Prep
With First Round Weight:
4 Calorie Row
4 Power Cleans
4 Burpee Box Jump Overs

Modifications
CALORIE ROW
- 27/21 Calorie Bike Erg
- 21/15 Calorie Assault Bike, Echo Bike, Bike Erg, or Ski Erg
- 400 Meter Run
- 300 Meter Air Runner or Trueform

POWER CLEANS
- Reduce Loading
- Double Dumbbell Power Cleans

BURPEE BOX JUMP OVERS
- Barbell or Dumbbell Facing Burpees
- Burpee Box Step-Overs

Whiteboard:

Friday, June 10, 2022

Male Clients