Wednesday 6.19.13

Muscle Clean description from Catalyst Athletics:
In the muscle clean the bar is pulled as it would be in the clean, but the athlete continues lifting it to the rack position without re-bending the knees. The movement can be helpful as a strength exercise to improve the lifter’s power. It can also be helpful to correct crashing of the bar on the shoulders by allowing the athlete to practice racking in a more controlled manner and without the distractions of surrounding movements.
For a video on the Muscle Clean, click HERE

Strength: Muscle Clean practice

WOD: Complete 3 rounds:
1 Muscle Clean then a Push Press...2 Muscle Cleans then 2 Push Presses...3 Muscle Cleans then 3 Push Presses and so on until you can not complete the progression without putting the bar down.

*Once you fail, rest 3 minutes, adjust your weight if you went too heavy or too light, and go again.
**Each muscle clean must start on the ground.
***This is not on the minute, it is straight through till you put the bar down


  1. SWOD: 155
    Metcon: 4x4 w/ 115

  2. SWOD: 105# ran out of time
    Metcon:85# 6 rounds in last round

  3. Muscle Clean 205x 1
    Rd.1) 155# - set of 4's
    Rd.2) 165# - set of 4's
    Rd.3) 165# - set of 3's

  4. SWOD: 95x5, 115x5, 145x5, 155x3x2
    MetCon: 6 per round @ 75#