3 Position Clean

100 Day Double-Under Challenge: Day 5 (buy-in 9)

• 3 Position Clean 1-1-1-1-1, 50% of 1RM
• Rest 90 seconds between sets

Load the bar. Do 1 high hang clean, 1 mid-hang clean, and 1 clean from the ground (below the knees). That makes one complete set. Rest.

Then,

Four rounds for time of:

• 15 Pull-ups
• 100 ft. Overhead Lunge, 45 pound plate
• 275 pound Deadlift, 5 reps

Post loads and time to Message Board.

Check out Rob Smith's (black and white singlet) 2008 world record in the 500m indoor row. He pulls a 1:14 500m at 51 strokes per minute. Watch his stroke. His seat doesn't run into his ankles, as a matter of fact he keeps it back, he uses his body as a lever (leaning but not reaching), and he doesn't overextend at the end of the drive portion. The oar is past his knees before he bends them.

"Boneheaded Mistake #6: Being too stubborn. I set out to do the Military press with an 8-4-6 set/rep scheme and had one press left to complete the third set. The weight was going up too slow and I should have ended the set early due to bad form. Instead, I forced the weight up and I felt something snap when my left elbow finally locked out. I couldn't press overhead for the next six months."- Boneheaded Mistakes by Tony Wirth

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