21-15-9 reps of:
Clean 135 pounds
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Given the state of things, there will be some serious substitutions going on.
But the crushing charm of these ladies lies in their magnificent capacity to root out
weaknesses and humiliate you with them.
For many athletes the high rep deadlifts at 225 pounds, cleans at 135 pounds, and thrusters at 95 pounds are easy. For these same athletes handstand push-ups, ring dips, and pull-ups are very likely deficiencies. Typically, these athletes are larger.
Similarly, those athletes for whom handstand push-ups, pull-ups, and ring dips are a breeze are nearly certain to bristle at these loads and high reps in the weightlifting. Typically, these athletes are smaller.
Do these workouts favor middleweights? It doesn‚Äôt seem so. The middleweights seem to suffer at both ends.” Coach Greg Glassman
Some pics from today’s lunchtime class, courtesy of Allison:
Practicing sumo deadlift high pulls with PVC pipes pre-workout.
Keith demos proper ring-dip form. Here he is at the top of the dip.
First-timer Marisela works on front squats.
Rob helps out our other first-timer, Andrew, with his clean.
Allison, a.k.a. A2, a.k.a. “The Cleaner”. (Yes, that’s 75 freaking pounds for her very first “Elizabeth” ever!)
The (never-ending) joy of ring dips.
Because your triceps weren’t burnt enough, here’s some L-sit practice on the parallettes, post-workout.
See the complete set of photos here.