WODs
 | Mon, Dec 10 2018 |  |
 | Thu, Dec 20, 2018 at 7:30pm Pizza and Beer Event @ Mellow Mushroom Hiram |
| Most Recent Benchmark: Bench Press Max on Apr 1, 2025 (285 days ago) |
| BIG CLEAN COMPLEX | 20181210 MetCon |
BIG CLEAN COMPLEX(Weight) 6 Sets (1 Set Every 5:00) Unbroken Complex: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk The “Big Clean Complex” is not only a test of clean & jerk capacity, but also of conditioning. The stimulus lies in completing all six sets. What we want to avoid is building quickly to our heaviest set, attempting it at Set #3, & calling it there because we believe that is our best for the day. We want the repetitions today. We want to embrace the response it brings. Get all six sets in – even if we need to reduce the weight to preserve mechanics & to make the repetitions. We want a distinct separation between these two movements. On the squat clean, strive to complete a touch & go repetition off the ground… as long as this is a safe movement for you. The goal is to keep the body under tension throughout. If touch & go compromises positioning, give yourself the split second to set up well & execute. Dig in today. There will be a certain point in this workout, where thought will be, “That’s all I got today”. It is in this exact moment that we will shift gears – “Just Try”. Effort and the will to try is what we are all about today. |
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