Cleans on cleans

Today’s WOD (Workout Of the Day) at Joust Strength + Fitness Ann Arbor, MI

Warm-Up

New Standard Warm-Up:
5 Dead bugs each side 5 Prone Angels 5 PVC Forward Rollouts 5 PVC Reverse Rollouts 10 Alternating World’s Greatest Stretch Rotations 5x Inch Worm + Push-Up + Squat to Hamstring Stretch 400m Row 10 Alternating Side Lunges 15 Overhead Squats Burpeese in remaining time!

Watch the Standard Warm-Up Video Here

Then:

Workout:

Workout video brief

Description:

Build to a heavy squat clean in 15 minutes

3-2-1-1-1-1-1-1

Then:

For time:

5-4-3-2-1-2-3-4-5 of:

Hang Squat Clean (95/135lbs)

Box Jumps (24/30”)

Stimulus Goal:

Why Do This Workout?

To see how much weight we can take from the ground to our shoulders. Squatting under the bar/meeting it halfway will be the key to maximizing your fitness and ability to move a heavy weight from the floor to your shoulders, aka the squat clean.

The workout will take that same squat clean movement and will apply it in hang form under a little fatigue. Couple that with box jumps and you’ve got yourself a recipe for more functional fitness and health!

Duration and Feel: Between 5-7 minutes. Short, sweet and intense. Try to go unbroken on all sets of hang squat cleans. You should need a big breath of fresh air after this workout is complete.

Barbell Weight and box height: Build to a heavy but smooth squat clean, don’t let your technique breakdown. Go with a weight that is moderately heavy for hang squat cleans, a weight you could do 6-8 unbroken while fresh, you should be able to go unbroken on all sets today but it won’t be easy. Bump up 2-4 inches in height on box jumps from what you normally do.

Specific warm-up focus: Squat clean progression and warm-up.

Scaling Options: Lighter weight on barbell. Lower height on box jumps.

At Home Options: Work on dumbbell squat cleans for 12-15 minutes, alternating arms each repetition. Use a dumbbell for the workout and double the volume, 5 hang squat cleans each arm in round 1. Do invisible box jumps in place of box jumps

POPULAR POSTS

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals. Get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!

By providing your phone number, you agree to receive text messages from Fit2Live