Name: Playbook - RanchFit Laine➕Bryan - RanchFit 104
Uploaded: 2023-12-01T04:19:27.551Z
Duration: 40 min
Description: RanchFit 104

Today we will find our max effort on a Clean Complex, then finish off with a benchmark workout known as “Diane”

Without dropping the bar, complete (1) Hang Power Clean, (1) Hang Squat Clean, (1) Full Squat Clean.
Work up to a max single set for the day.

- Start with the bar at knee height
- Keeping slight bend in knees and a flat back
- Clean the bar up to your shoulders
- Extend your legs to stand up

Barbell hang clean

- Start with the bar at knee height
- Keeping slight bend in knees and a flat back
- Clean the bar up to your shoulders
- Press hips back and lower to parallel
- Extend your legs to stand up

Barbell hang squat clean

Barbell Squat clean

Clean Complex 1

Complete the following in order as quickly as possible while maintaining good technique:
21 deadlifts 225/155
21 Handstand Push-ups
15 deadlifts 225/155
15 handstand push-ups 
9 deadlifts 225/155
9 handstand push-ups 

Record time to complete. 
*substitute HSPU for standing dumbbell shoulder press.
*scale weight as needed. Should be capable of completing minimum of 10-15 unbroken reps with the weight “if you had to”…

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- Hold a hand stand against the wall
- Bend at the elbows to come down 
- Bring legs in l, keep butt against wall. 
- Come down a couple of inches and back up

RanchFit 104

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