Wednesday April 26, 2017


The clean requires and develops enormous strength, flexibility, power, speed, accuracy, agility, coordination, and balance. The movement is as complex and nuanced as any movement in sport and can only be improved, never fully mastered. At high reps, especially when fused with the push-jerk, the clean becomes a powerful tool for developing vitally important functional cardiorespiratory endurance and stamina. There’s no part of your physical development that can’t be positively impacted by developing and improving your clean. The benefits to strength, flexibility, power, speed, accuracy, agility, coordination, and balance are directly proportionate to the load you can clean, and the benefits to your cardiorespiratory endurance and stamina are directly proportionate to the reps and load you can clean.

“DT”
5 Rounds:
12- Deadlifts
9- Hang Power Cleans
6- Push Jerks
Rx – 155/105
Post times to comments

6:30PM Gymnastics Class with Ali
OTM for 20:00 Minutes
Min 1: Kip Swings/Butterfly work
Min 2: 20 Jumping Lunges
Min 3: 1 Rope Climb
Min 4: 20 second plank right side, 20 second plank left side

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5 thoughts on “Wednesday April 26, 2017

  1. That was juuuust as spicy as I thought it was gunna be!
    60lbs…..and guess who didn’t look at the clock for her time?
    D’OH!!

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