Author: aleksrata

Tempo Clean DeadLift to Hang Position into Clean+Hang Clean

-Build to a heavy Complex-

**So with this complex we are rising at a slow 3-5 sec. tempo to the hang position once at the hang position (above knee) I want fast acceleration into a clean. We are trying to work on maintaining a strong position in the first pull and speed through the middle in the second pull. So focus on maintaining position with hips AND shoulders rising at the same time during that tempo.**

Once you find a heavy complex deload your bar to 75% of your heaviest complex.

Then complete a complex every 90 seconds for 10 rounds

Keep the same weight and complete 5 singles at the same weight.

*I want these cleans smooth, take what we have just worked on in the complex and the EMOM and move fast with it.*

Shoulder Press

5×5@60% (Every rep I want a fast up and a 3-5 sec. tempo on the way down)

2 Jerks w/pause in the dip

-Build to a heavy complex-

De-load bar to 75% of heaviest complex and complete 10 complexes at that weight

5 Jerk singles at same weight

**no pauses, just a regular jerk**

3 Complexes of:

1 Power Clean+1 Push Press+1 Power Clean+1 Push Jerk+1 Power Clean+ 1 Jerk @75% of Push Press Weight

Woo Flies

3×10

Zotts Press

3×3@75%

Front Rack Zotts Press

3×3@75%

Barbell Row

10@50%, 10@55%, 10@60%

Bench Press

10@50%, 10@55%, 10@60%

1 1/4 Front Squats

3×3@70% of 1RM Squat Clean Weight

Bench Dips

5×10