8.14 – IHOP

8.14 – IHOP
8.14 – IHOP

Muscle Group:

Categories:

Equipment:

SKILL
Clean Technique
On the 1:30 x 5 Sets:
Pausing Clean Pull
Low-Hang Squat Clean
Front Squat

STIMULUS
This 3-movement complex is designed to be completed without dropping the bar
Rounds begin on the 0:00, 1:30, 3:00, 4:30, and 6:00
The weights prescribed here should be light enought that you can maintain excellent technique
Sets: 50% – 53% – 56% – 59% – 62% of 1RM Clean
For the Pausing Clean Pull: Pause 1 second just off the ground and 1 second at knee level

MOVEMENT FOCUS
Pausing Clean Pull
The main focus of this complex is the pausing clean pull. The initial pull off the ground is crucial in the success of a lift. The two pauses are there so strengthen common problem areas during the first pull off the clean. This will transfer over well to the barbell cycling and conditioning piece that follow. During the pauses, focus on:

Moving the hips and shoulders together until the bar passes the knees
Pushing through the floor with the legs
Actively pulling the bar into the body with straight arms

WOD
“IHOP”
AMRAP 15:
60 Double Unders
30/24 Calorie Row
5 Power Cleans (135/95)
5 Hang Squat Cleans (135/95)
5 Squat Cleans (135/95)

STIMULUS
Find a moderate weight on the barbell that you’ll be able to cycle for quick singles on the cleans
This weight should be somewhere around 50-55% of your 1RM Clean
Looking to complete 3+ rounds today

STRATEGY
The main thing to consider today is how to attack the barbell
With the power clean and squat cleans coming from the floor, these are likely best attacked as quick singles
With the hang squat cleans happening from above the knee, aim to complete this movement in 1-2 sets
5 unbroken or 3-2 will be popular options here
Aim to complete the double unders in 1-2 sets and find a moderate pace on the rower than allows you to maintain your barbell strategy

SUBSTITUTIONS
Double Unders
Reduce Reps
1 Minute of Practice
90 Single Unders

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