Cleans, Jerks, Pulls, and Carries

Feeling pretty lazy on this holiday. Went to the gym at 2 though.

Warm-up

  • Crossover Symmetry Activation
  • Clean & Jerk
    • 5×45#
    • 5×95#
    • 2×135#

Partner Clean & Jerks

  • 30 x 135# (sets of 5)
  • 24 x 155# (sets of 4)
  • 18 x 185# (sets of 3)
  • 12 x 225# (sets of 2)
  • 6 x 245# (sets of 1)

Got this idea from the Team Series workout this last year, but there is no big rest waiting for a pair of women to do their reps. Each partner has to do the assigned number of reps before switching, which is 3 sets per person at each weight. For example, Bryan did 5 reps with 135, I did 5, and then we repeated 2 more times. Same with with sets of 4 on the 155# bar and so on.

Took us 13:57 to finish. Went better than expected. I was able to power clean and push jerk every rep, even the 245# after everything else, which I wasn’t sure would happen. The doubles with 225# were the hardest part. The sets with 135# were touch-n-go and then singles with every other bar.

Move Stuff

5 Rounds

  • 50′ Rope sled pull (160#)
  • 50′ Rope sled pull (160#)
  • 200m Barbell Carry (135#)

2 Rounds

  • 50′ Rope sled pull (160#)
  • 50′ Rope sled pull (160#)
  • 200m Sandbag Carry (60#)

That barbell carry was much worse than I expected. I did the first and fifth rounds without stopping but stopped for a short rest in the middle 3 rounds. It wasn’t my legs that were an issue though, it was my upper back and shoulder muscles from the pressure of the bar. I hugged the sandbag on my chest when carrying it. Took a little break after each round of everything; wasn’t concerned about doing it for time.

Splinters

I planned to go to the track this morning for a little work, but my knees didn’t feel good when I woke up and for a few hours after. They were fine by the time I went to the gym around 4:30.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • Snatch warmup (3 Muscle Snatch + 3 OHS + 3 Snatch Press)
    • 3x20kg
    • 3x30kg
  • Snatch
    • 3x40kg
    • 3x50kg
    • 3x60kg

The 3 sets of snatches were to a full squat and all touch-n-go.

Weightlifting

E30S 15:00

  • Squat Snatch (70kg)

💯% for the 30 reps. Felt solid.

Accessory / Conditioning

5 Sets

  • 2x 50′ Rope Sled Pull (160#)
  • 100′ Sled Drag backwards with handles (205#)
  • 2x 50′ Rope Sled Pull (160#)
  • 100′ Sled Drag backwards with handles (205#)

Went a little lighter than the other day on the rope pulls and stood up with a solid forward lean almost all the way to parallel. Liked it much better that way. Since the rope is only 50 feet long I walked out the length and did another, before walking back to drag the sled. Then I did both to get back to the starting point. Rested between each cycle like that.

Pulling Rope

Quads are still sore but on the tail end finally. Getting down to line up putts on the course was painful yesterday. My abs are sore from the v-ups and probably some from the GHDs too. Did a little work in the garage during the day.

Warm-up

  • Crossover Symmetry Activation
  • Shoulder press (3s pause at the bottom)
    • 6×45#
    • 6×75#

Strength

E3M – 6 sets

  • 3 Shoulder Press w/ 3s pause in bottom

We weren’t sure how our original percentages would work so I wanted to try it out at 50-60-70-75-80%. Made it, so I went 5 pounds more for the bonus 6th set, which ended up having me use 95-110-125-135-145-150#.

Hit a big bucket of balls at the range in the afternoon and then went to the gym around 5pm.

Power Cleans

  • 5x20kg
  • 5×40
  • 5×60
  • 2×70
  • 2×80
  • 2×85
  • 2×90
  • 2×95
  • 2×100
  • 2×105
  • 2×110

All touch-n-go reps. I chickened out on the second rep with 235# last week so was happy to get up to 242# today.

Accessory & Conditioning

Tested one 50 foot rope sled pull with 180# and then…

5 Sets

  • Prowler Rope Pull (180#, 50′)
  • High Prowler Push (180#, 50′)
  • 125m Run

Didn’t use a clock or anything. Was sitting on the ground for the rope pulls. Walked back to the prowler after the run and didn’t take much extra rest after getting there. I’ve been wanting to try these rope pulls for lat work and I could definitely tell that my problem shoulder (left) started to give out sooner than the right.

Jumped in on with class who were doing some alternating EMOM work and then did some carries with them.

6:00 EMOM

  • 5 OHS (135#)

Much harder than I expected. Maybe due to lats being fatigued?

3x

  • 200m Farmer’s Carry (2×44# KB)
  • Rest while partner goes

Easy.

Randomness

Feeling beat up today after 3 big strength lifts yesterday. No golf this morning, so I went in at 10am for some low intensity, low impact recovery work.

Rowed a 500m, did 3:00 on the Air Dyne, and did some mobility stuff.

We set up a circuit with 285# on the sled, 180# on the prowler, and an 80# sandbag. For 30 minutes rotated around doing various sled drags (forward, forward low with straps between legs, and backwards with ass low), rope pull the prowler while sitting on the ground and then push the prowler back, and a shoulder carry walk with the sandbag. The sled and prowler were about 50 feet each direction and the weighted walk was about 50m down and back.

2 Rounds of the MB Passes

  • 10 Passes
  • 10 OH Passes
  • 10/10 Side passes
  • 10 Straight up passes

Feeling better after moving around.

The Grizzly Bear Complex

Earlier this week I came up with a great idea to combine the Bear Complex with a Curtis P and add an OHS. I decided to call it the Grizzly Bear Complex. It goes like this…

Perform 10 touch-n-go doubles of the following complex.

  • Clean
  • Front Squat
  • Lunge
  • Lunge
  • Shoulder to Overhead
  • Back Squat
  • Shoulder to Overhead
  • Overhead Squat

Notes:

  • Rest 90 seconds to 2 minutes between each set.
  • Start with a light load. Increase the weight each set. The last 3 sets should be hard!
  • Combining movements is allowed. For example you can do a squat clean and a back squat thruster.
  • It works well to switch to a wide snatch grip before the back squat so that you can do a thruster and go right into the OHS.
  • After the OHS on the first rep you may want to drop to the back so you can switch to a clean width grip. Then do a short press just to get the bar over your head and back to the front rack, ready to go into the TnG for rep 2

I was able to round-up Kevin and Jason to give it a go at 8pm. I warmed up with a 500m row and some DU.

My goal was to be able to hit for some heavy OHS, 175# or more. Boy was I underestimating how tough this would get. I started at 75# and went up 10# each set. When I got to 135# in the 7th set, it took everything I had to keep control of the OHS, especially on the 2nd rep. I stuck with 135# for the 8th and 9th and then managed to get 140# on my last set.

I wasn’t sure how the lunges would feel, but they weren’t really too bad. I felt like I got stuck on a couple towards the end, but I think it was more from not concentrating on them than it was from the weight. The OHS was definitely the limiting factor, especially after holding on to that bar for so long. Great complex though and I’ll definitely be willing to try it again some time.

Brent got held up with kids, but showed up as were just finishing our last few sets. Then we did some work with Kevin’s new wheelbarrow drive sled from Again Faster. First we did 5 sets of a 50′ rope pull followed by a 50′ high prowler push. I think we had it loaded with 135# for the first 3 or 4 sets and then added another 45#. After that we converted it into the “wheelbarrow” did 5 down and backs of close to 100m total. At the end of 5 trips I think we had about 400# stacked on it. To finish things off we loaded it with 180# of plates and did a 50′ high prowler push with a low push back. On the 5th set we added another 45#.

Then we ended with a beer. All in all, a fun Friday night.