Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents
In the absence of a rope (which most people probably don't have) I recommend towel pull-ups, at least 15 reps per round. If possible alternate which hand is higher. Also, try not to wrap your hands in the towel, force yourself to grip the towel.
Hang Clean Instruction
Towel Pull-Ups - Demo and Variations
Saturday, August 9, 2008
Sunday
Posted by djahern at 8/09/2008 07:20:00 PM
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5 comments:
Mike - 24:50
I struggled on this one. Could only manage 3 reps of the towel pull-up, so I switched to regular pull-ups right after that.
For the hang cleans, I started with 115# but had to scale back to 95# for sets 3-5. A little discouraged right now, to be honest.
David: 18:15 (Clean - 115#, actual rope)
Erin: 12:05 (Clean - 55#, actual rope)
Mix: have no fear man, this was brutal. I probably could not clean 155# to save my life. Erin did pretty well on her scaled sets (as evidenced by the time she took) but I had to brak up my cleans. I would do 5-6, rest for a couple secs and then bang out the remaining reps. Any time I hit a workout like this (very form intensive - OHS, snatch, etc) I slow down a little bit, drop a little bit of weight and hammer the form. I firmly believe that 6 months fom now, I'll be super glad I did.
95% of people in America have never done a workout this hard. You are well ahead of the power curve. Stay strong.
david, did you just make up that percentage? Mary and I do this one tomorrow...
ill be doing this one tomorrow as well. keep your head up mike, like David said, not to many can even can do this, and less will keep with it
David - I think it's actually 96.3%
I'm doing this tonight, but I really want to try to climb rope. Maybe I can just buy rope at Home Depot and throw it over a balcony?
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