Monday Workout: Clean Complex, Split Squat, and Toes-to-Bar / Handstand

[youtube=http://www.youtube.com/watch?v=vXZt4PhdUns]

Strength

Hang Power Clean + Front Squat + Hang Clean; EMOTM x 6

Split Squat @ 30X2; 4-4-4-4 per leg; rest 1 min btwn sets

WOD

AMRAP in 7 min:

  • Toes-to-Bar x 10
  • Handstand Hold 20 sec

Notes

  • Toes-to-Bar should be strict and can be scaled to kipping or knees-to-elbow / tuck.
  • Handstands should be chest-to-wall and can be scaled to back-to-wall. Use a timer.

27 thoughts on “Monday Workout: Clean Complex, Split Squat, and Toes-to-Bar / Handstand

  1. Funny that you posted Pyrros for the demo — he’s actually looking to coach in the US! He’s in MA right now visiting the States, so I say you go hunt him down and bring him to C’ville.

    1. He front squats 200 kg as if it were the empty bar…

  2. 135-2, 155-3, 165-missed on last squat
    25, 35-2, 40
    5+6, 2 rds strict then kipping

  3. Complex: up to 115, not pushing it.
    Split squats: 20# DB in each hand, ditto.
    WOD: 5rds + 5t2b, kipping, back to wall.

  4. Complex – 177#
    Split Squat – 35# DBs
    WOD – 4rds + 5 T2B Rx (no kip, trying to keep legs straight & feet together)

  5. 155#
    45# kbs
    5 rounds + 3

  6. Complex: 60, 65, 70, 75, 80, 85. I feel like I should have just started heavier and kept it heavy.
    Squats: 20, 25, 30, 30

    WOD: 4 rds
    subbed 20 sit-ups for 10 T2b bc I need more core work.

    Done at NRC.

  7. Clean complex: 75 kg x 3, 80 kg x 3
    Split squats: 90#, 106#, 140#
    WOD: 4 rounds (2 straight leg, 2 bent leg)

  8. Complex: 185

    1. Split squats: 40-55-55

    2. Didn’t want to just knock this out at 225 in prep for Regionals?

  9. 185 x 4, 195 x2
    35#KB on SS
    WOD 5 rounds plus 10 T2b (non straight leg with min kip)

  10. complex: 89×2, 99×2, 104×2
    split squats: 25#
    wod: 5 rds + 2 t2b (strict straight legs; nose to wall on handstands)

  11. Back on the road this week, so time to get creative!

    10 rounds of
    10 DB bench and 10 DB back squat w/50#, finish each round in 1 minute, rest for 1 minute

    3 rounds, each for time, with 2 minutes rest between of:

    100 Double unders
    50# DB Diane

    3:40
    3:47
    4:47

    Last round of HSPU got really hard!

  12. Complex: 65, 75, 75, 85, 85, 95
    Split squats: 30#
    WOD: 6 rds

  13. Split Jerks at 95# (5 sets of 3) blargh
    Complex: 135# hang cleans only (did 8 or 9 total, technique improvement and feels much better)
    no split squats
    WOD: 5 + 6 T2B rx

  14. Around ten sets of five pullups of varying style due to blown up hamstring.
    WOD: six rounds plus 6 reps. Knees to elbows, back to wall.

  15. Clean Complex: 67, 79 x 3, 89 x 2
    Split Squats: 30# DBs
    WOD: 5 rds + 1 T2B (kipping-ish T2B)

  16. Complex: 155# (should have gone heavier)
    Split Squats: 35# KBs
    WOD: 4rds (T2B’ish + kick up to handstand)

  17. Clean complex: 89#
    SS: 20#
    WOD: 4(?) + 6 (some ugly T2B, back to wall)

  18. complex: 135, 155 X 5
    SS: 70#
    WOD: 4 + 10 rx

    tired from the race, probably will be some time until I’m 100%.

  19. Complex: 89 x 4, 109 x 3
    SS: 80#
    WOD: 5 + 10 T2B. There may have been a bit of swinging in there.

  20. emilylaneanderson April 24, 2012 — 8:57 am

    being careful because of shoulder tweak 2 wks ago
    Complex: 15,35,35,45,55,55
    SS: 20#
    WOD: 5+8 (subbed lying on mat for t2b bc hanging bothered shoulder)

  21. Split Squats: 45#, 50#, 57#, 67#

  22. Complex: 42×2, 47×2, 52×2
    SS: 20×2, 15×2
    WOD: 4 + 2 (K2E, severely-angled handstands)

  23. Clean complex: 89, 89, 92, 92, 99, 99
    Split squat: 30# dumbbells

    WOD: 4 rds + 5 T2B (stict T2B; got sternum to wall on handstands, to chicken shit to go all the way nose to wall)

  24. and prob a little longer than 20 sec on the handstands because couldn’t see timer

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