Wednesday, August 22nd

A.

METCON:

“Big Clean Complex”

Every 4 Minutes, 6 Sets of the Following 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

Score is heaviest complex completed across the six sets.

B.

MIDLINE:

Tabata Sit-Ups

The “Big Clean Complex” is a perfect example of blurring the line between cardio and weightlifting. Over the course of six sets, athletes will build to a heavy complex. All 12 repetitions are meant to be performed without putting the barbell down. To provide some structure, we can have athletes begin a new set every 4 minutes. On the clock, that would be (0:00, 4:00, 8:00, 12:00, 16:00, and 20:00).

The limiting factor of the “Big Clean Complex” will be holding onto the barbell and the overhead movements. First and foremost, establishing the hook grip for the cleans will be vital and maintaining control of the barbell. In terms of duration of holding onto the barbell, we want to find a balance between speed and moving well. With 12 reps total, time under tension is a factor. The faster athletes move, the quicker they can get the barbell back to the ground. However, we don’t want to sacrifice positioning for speed.

Once athletes are past the push press, the most difficult of the three (due to no re-bend), they are more likely to complete the full complex. Another challenge will be bringing the barbell down from overhead. Bringing it from all way overhead is a lot of weight and momentum to control. Bringing the bar from overhead, to the front rack, and then back to the hip allows for better control. The name of the game: Move Fast, Move Well, Control the Weight.