Arm Dominant Cleans

Warm-up

• Bottom Squat Hold
• 500m Row – 2:08

Strength

Good Mornings

• 10×45#
• 5×95#
• 5×135#
• 5×145#
• 3x5x155#

No back squats for me. 😦

Accessory

5 Sets

• 8 Strict Ring Dips
• 20s L-Sit

My L-sit quickly becomes a battle to hold my knees up.

Conditioning

3 Rounds

• 15 Bar-facing Burpees
• 1 Round “DT”
  • 12 Deadlifts (155#)
  • 9 Hang Power Cleans (155#)
  • 6 Push Jerks (155#)

The cleans get so terrible and even in the first round due to bar-facing burpees being the worst. I was arm-bending and arm-pulling way too much and can already feel it an hour later. If I dropped too low in the catch of the clean I could feel a nice jolt of pain in my quad too. I broke up the rounds of DT into my usual breaks of 11, 1+8, 1+6 to get rest between movements and not do extra reps. Took me 10:35. I tried to push it on the barbell movements, but knew I needed significant rest in order to not break them up into more sets.

Cool Down

• 2,000m Row (9:13.5)