“How much do you care about getting better?”
When we find ourselves comparing against others, and stuck on the thought of viewing “X” as a measuring stick against our goals, remind ourselves of this question. How much do we care about getting better?
Hang Squat Clean 1-1-1-1-1-1-1
HANG SQUAT CLEAN
Athletes will have 15 minutes to build to a Heavy Single Hang Squat Clean
Remind athletes that each rep starts with a deadlift to full extension and that the hang position is anywhere above the knees
It is common on Hang Cleans for athletes to pause with the bar right above the knee, which is the equivalent of doing a pausing Back Squat
This makes the movement more challenging, as we stop all the bar’s momentum
Keep an eye out for this and encourage athletes to be explosive with this change of direction to help maximize the load lifted today
Complete as many rounds as possible in 9 mins of:
30 Double Unders
1 Hang Squat Clean, 135/95 lbs
30 Double Unders
2 Hang Squat Cleans, 135/95 lbs
30 Double Unders
3 Hang Squat Cleans, 135/95 lbs
30 Double Unders
4 Hang Squat Cleans, 135/95 lbs
… Continue this pattern (by adding 1 reps to the hang squat cleans until the 9min time cap
DESCRIPTION & STIMULUS
HANG SQUAT CLEAN
The Hang Squat clean is the focus of this two part workout
As a reminder, the hang position is anywhere above the knee
Athletes must deadlift the bar to full extension before beginning each set
We’ll build to a heavy single in today’s strength piece
For our conditioning piece, the barbell reps will climb by 1 each round
The score for this workout is total reps completed at the end of the 9 minutes
DOUBLE UNDERS
The double unders in “Underrated” are designed to be small sets
Let’s choose a variation or rep number that can ideally be completed unbroken each time
STRATEGY
GENERAL
It’s the work that can’t be seen in the workout description that truly counts in this workout
The opening 3 rounds essentially serve as a buy-in for what’s to come later
The challenge comes as the hang squat clean reps start to climb higher and the double under volume piles up
Move at a smooth pace early on that you see yourself holding 6+ minutes into this workout
DOUBLE UNDERS
The double unders are ideally completed in 1-2 sets each round (30, 20-10, 15-15)
Setting the rope down neatly after each set can also allow for efficient transitions and minimize wasted time during this short workout
With a lot of transitions back and forth, time spent untangling the rope can add up fast
HANG SQUAT CLEANS
Once the barbell starts to approach a number that you consider challenging, think about getting to smaller checkpoints within the bigger set
These checkpoints can help you to start the next movement more quickly than if you were thinking about having to complete a large set
For Example:
In the set of 8, just think about getting 4 reps done
If you’re feeling good at 4, see if you can finish out the full set
If you need a quick break, you’re already halfway done
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