Thursday Cleaning

BLACK BOX WOD (current skill: the clean):

3 sets of 3 Power Cleans followed by 3 Front Squats without setting the bar down. Increase weight each set if possible.

Then 5 3-Rep-Max Cleans

Post loads to comments.

* * * * *

Level 2 WOD:

From Rob Orlando (via request from Mike K):

“Big Deal”

800 M run
315 Back Squat x 10
800 M run
225 Front Squat x 20
800 M run
135 Overhead Squat x 30

Note from Rob Orlando: “This workout was featured in Muscle and Fitness magazine, however, there was typo. Mistakenly it read that each of the squats was only 10 reps. That would have made this workout WAY too easy. My time was 18:09. Let it rip.”

Heavy lifting, no rest, candy: The Bulgarian method
Even more reasons to front squat
Caramelized coconut chips
Breeding with Neanderthals helped humans go global
It probably doesn’t mean what you think it does
When running up mileage, 10% isnโ€™t the cap


  • Alex

    Power Clean & Front Squat: 135, 145, 150, 160, 170
    Power Clean 5 x 3 reps: 170, 185, 195, 200, 200.

  • Hari
  • Richard

    Power Clean & Front Squat: 65, 75, 85
    Cleans 3-3-3-3-3: 95, 95, 105, 105, 105

  • sam.gaberal

    Wow, I come from the school of thought that dedication heart and practice can Win almost anything (no matter what limits you).. I almost cried a little watching that thanks Hair, its too early for stuff like this ๐Ÿ™‚

  • Matt D

    Interesting announcement on the games site. All competitors must wear a Reebok uniform.

    OPT posted more info:

    Athletes must wear their (Reebok) uniforms as they take the field for their heat. You may, however, remove your shirt for or during the workout, but you can’t wear a different shirt during the workout. You can wear whatever accessories you like as long as they are not visibly branded with logos or marks of Reebok’s competitors. You can wear any footwear without restriction”

    • MC

      I guess this is what happens when the Reebok logo also goes on those $500k checks at the end…

      • MC

        I meant $250k

  • chadb

    Power Clean/Front Squat: 95 x 3,115 x 3,125 x 3
    Clean: 125 x 3, 130 x 3, 135 x 3, 105 x 3

  • Eric

    Hey all- quick question, about what % of your 1 rep max should your 3 and 5 rep maxes be?

    • Hari

      3RM = 90% to 93% of 1RM
      5RM = 85% to 87% of 1RM

      (None of this is exact, so don’t take it too seriously. If your 3RM is approaching your 1RM, that could be because you’re 1RM is higher than you think.)

  • Eric

    Thanks Hari.

  • Lt Gabe

    Hey! Anyone know of a paleo-friendly food service around the box? I’m still in NC but my friend Lizzy is interested in cleaning up her diet and works around the corner from CFNYC. Shout out to all my peeps!

  • Jeff

    Lt Gabe

    probably not 100% Paleo
    2 Bros Pizza Plus on 6th Ave b/w 17th & 8th Sts
    Elevation Burger 14th St @ 6th Ave
    Monster Sushi 23rd b/w 6th & 7th Aves

    various BBQs:
    Dallas BBQ 8th Ave & 23rd St
    R.U.B. 23rd St b/w 7th & 8th Aves
    Blue Smoke 27th St b/w Park and Lex Aves
    your favorite karaoke joint across the street from the box

    various Indian buffets in Curry Hill

    AYCE sashimi and more
    Ichiumi 33rd St b/w 5th & Madison Aves

  • Mike K

    L2 WOD 26:42 rx’d

    This felt heavy after deads & Nate yesterday

  • Steve Slo

    Power Clean / Front squat: 95 – 115 – 135
    Clean: 135* – 155* – 175F – 155F – 115 – 95

    *These cleans were pretty much just power cleans. What’s the best method of correcting this tendency to not meet the bar in a squat? To lighten the load and practice the movement? Or to use the heavier load to force myself under the bar?

    • Mike K

      tall cleans. start with the empty bar and progress from there. No or minimal dip to elevate the bar before dropping.

      • Steve Slo

        Thanks Mike… First I’ve heard of “tall cleans.” I’ll have to start working on these right away.

  • Eric

    Got to 155 on the 1st part, for the 2nd, focused on speed, 135-felt pretty good. Better at keeping the bar closer to me, and slightly better at keeping my elbows up.

  • avery

    Steve tall cleans are a great suggestion as is making yourself do a full squat regardless of the weight. So wherever you catch it even if it’s really high just ride it down into that squat. Eventually you’ll start putting two and two together and it will start to feel more natural.

    • Steve Slo

      Thanks Avery… Looks like I’ll be putting this to practice today.

  • Lt Gabe

    Thanks Jeff!