1/29/2021
Every 45 sec x 6
5 TNG power cleans
(take a longer break every 2 sets to adjust loading, make last set tough but short of maximal, leaving 15-20lbs in the tank)
145 – 165 -185 – I think i could’ve done 205, but ill say, my confidence was a little less with the eccentric control at 185. Wasn’t getting great leg drive because of the attention to the negative
+
E2MOM x 6 (3 of each)
Odd sets – Row 250m + 5 ring MU
Even sets – Bike 500m + 4 squat cleans @ 225lbs
row/rmu – 1:18 – 1:25 (4) – 1:36 (3/2)
bike/clean – 1:21 – 1:28 – 1:33
I was pretty sure I was not going to be able to get all of this in in the 2 min window. I was smoked by the last set of pushing for it. I felt I couldn’t create good tension in the bottom of the clean. The pull felt good, catch felt good, but felt it was hard to turn on tension and drive out of the hole. On set 2 of rmu, i only did 4, 4 in a row and then dropped off the top of the rings. Its’ a really really bad habit I have and have got to break as the rings always go flying over the place and in this scenario it would’ve taken 15 more seconds for them to settle. So the last round i wanted to do 3/2 and make sure i controlled the descent and got back up quickly. After I was done, i had someone who watched my muscle ups and got quite a few practice reps in after i was done. The takeaway is that I was pulling way too early, and normally on my 2nd rep throwing the rings off and out of rhythm. So at least in the controlled environment got some practice of that and re-opening my hips,
+
(from DSGN)
For Time:
18-12-6 reps of 1-arm Hang DB Power Clean and Jerk (must alt every rep)
8-6-4 reps of Burpee Box Jump to 24in
Rest 30 sec b/t sets, aiming to keep speed high.
3:33 – a lot of down time and cooldown time after the muscle ups and this but was good to go fast.