7 sets for load of:
1 deadlift
1 hang power clean
1 power clean
Post loads to comments.
Stimulus and Strategy:
Today’s workout is a heavy day. Heavy is relative to each athlete. The three movements in the complex are meant to be completed unbroken and in a touch-and-go fashion. Increase the weight across each set as long as technique and safety are maintained. Rest as needed between sets.
Scaling:
Reduce the loading of the barbell to maintain the safety and integrity of the lifts.
Use dumbbells to decrease the complexity of the movements.
In case of injury or limitation, perform the complex with a single dumbbell. The movements can also be broken down into bodyweight counterparts: hip extensions for deadlifts, ring rows or pull-ups for the hang power cleans, and a box jump for the power clean.
Intermediate option:
Same as Rx’d.
Beginner option:
7 sets for load of:
2 deadlifts
2 hang power cleans
2 power cleans
Coaching cues:
Actively pull the barbell into your body throughout this complex. Allowing space between you and the barbell will result in inefficient movement and, often, a missed lift.
Resources:
The Deadlift
The Hang Power Clean
The Power Clean
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Comments on 241223
69 Comments
95-105-115-125-135-145-155
135 155 175 185 205x 205x 205
RX: 95-115-135-160-185-205-225 (made deadlift and HPC, missed PC)
Beginner (50# dumbbells).
50-50-50-50-50-50-50
M/38/6’/175#
175/185/195/205/215/225/230
Deo gratias
155-165-185-195-205-215-225lbs.
E2mom
60kg
65
72.5
80
85
90
95kg
105-115-125-135-145-155-160 lbs
Did 12/26, 17:13, added some things
DL, DL into hang clean, squat clean, 3 push press
95, 95, 105, 105, 115, 115, 125
Then 50 situps unbroken
135-155-165-175-185-195-195lbs
135/155/165/175/185/195/200
Couple days behind from the holiday.
M- 53/ 5'7 / 220
Intermediate
wu-95#, wu 115, set 1- 135#, set 2- 145#, set 3- 155#, set 4- 165#, set 5- 175#(took two attempts),
set 6- 175#(took two attempts), set 7- 175#(took two attempts) barely got it.
Rx max load 7th round 180lbs
Haven't gone heavy in months. Feelin good.
235-240-250-250-260-265-270 (lbs)
M 50/180cm/76kg
Rx
40/45/50/55/60/62,5(f)/62,5(f) kg
post warmup, 7 rounds at #145 each, RX
E3MOM, barbell
85, 95, 105, 115, 120, 125, 130
7 sets for load of:
1 deadlift
1 hang power clean
1 power clean
1-75
2-85
3-95
4- 105
5- 105
6- 105
7- 105
135-155-165-175-185-185-185
125-135-145-155-165-175-185
190
95-115-115-115-115-115-125
115
125
135
145
155
165
175
Haven’t done any heavy cleans for a while. Was surprised at how well my body performed on these.
60-80-85-90-95-100-105
Not fantastic, but happy with it!
F/40/4’9”/105
My second Training on Monday afternoon, December 23.
7 sets for a load of:
1 Deadlift
1 Hang Power Clean
1 Power Clean
I lifted 824 lb | 102, 107, 112, 117, 122, 127, and 137 lb, setting my Personal Record on this WOD shown in this Video.
https://youtube.com/shorts/SHBh3FFo43M
Maxed on Deadlifts 135-355-135 12+sets
Then did 5 set of WOD up to 155
Followed by 5+ hours yard work with mask and #50 vest
Smashing in the work there, great job!
55 yo M/ 5'9"/ 151 lbs
115 - 125 - 135 - 140 - 145 - 150 - 155 (failed on the power clean)
touch and go only
M/35/205#/6’1”
Rx kg/#
Beginner movements for me, will increase in weight once I’ve mastered the technique
Used 2 40 lbs dumbbells for the movements. Limited gym. Then did 3 sets of 8 of hip extensions with a 45 lbs plate, pull ups, TRX rows and calf raises with 20 lb kettlebell.
185-195-205-215-225-235-245#
Strong, great work!
40-50-50-56-56 (2-1-0)-50-50
Warm up.
Then tap no drop:
7 rounds 105lbs
So deceiving… looks easy because the light deadlift weight but those hang and power cleans was tough!
120-125-130-135-135-135-135
Failed 2x 135 before going back to the video; then succeeded 4 in a row. Maybe could have tried 140 but this weight seemed like plenty.
At the hotel gym with 2xDBs, 1 rep of the combination
75,85,85,90,95,100,100lbs
thats awesome
Warmup, then 115-120-125#
Switched to alternating sets of HPC/PCx3
115-120-120#
Then knocked it off in frustration. Weird to not be strong enough to tax the body, if that makes sense.
Solid effort! Makes sense to me Jim.
Sorry, dumb question. Should I take the deadlift back to the ground before doing the hang power clean? Or do I just deadlift up (only) then go right into the hang PC?
Go right into the HPC followed by a touch and go PC.
95-115-125-135-145-145-145
Rx 95-105-115-125-135-145-155(f)#
Then DLx5 185-205-225-245 with HS hold practice after each set.
Failex on the HPC at 155. Felt like doing more DL work after with a little extra added. Nice triplet.
All that plus HS hold practice, nice!
Dumbells
40-50-60-60-60-70-60
7 sets for load of:
1 deadlift
1 hang power clean
1 power clean
75-95-105-115-125-145-155
Nice done!
Awesome, Charles! Those are solid lifts.
Rx: 45/50/55/60/65/75/80
Then deficit (3 in) DLs* @ 130 (max plates)
*Finally trying out from @Jim Rix past post about these. Been a minute. Good one.
Good work!
Rxd at the Y after 241221.
135-155-175-185-195-195-205(f)-205
sneaky little complex.
Great job!
Up to 265
Awesome!
135-155-175-185-205-225-245 lb
Very well done!
W/50-54
Rx:
70; 74; 76; 80; 82; 82; 82kg
RXD
95kg
M/50-54 🎅🏻
Intermediate
110; 121; 132; 143; 154; 159; 165.
90 Kg
50-55-60-65-70-75-80
Globo wod: if yuu are using iron plates work up to a heavy single that you can bring down under control, or work up to a weight and do the same weight for all 7. Dumbbell sub as is, if you max the available dumbbells do AMRAP sets.