Warm-Up A) 2 Rounds: 5 Kettlebell Windmills Each, side 10 Russian Kettlebell Swings 15 Overhead Squats, with a PVC Pipe B) Every 3 Minutes x 3, with an empty barbell: 3 Snatch High Pull, above the knee 3 Muscle Snatches, above the knee 3 Overhead Squats Strength Snatch 2 @ RPE6 2 @ RPE7x2 sets …
Tag Archives: Hang Power Clean
Thursday 05.29.25
Warm-Up 2 Rounds: 500m Row 10 Dumbbell Hang Power Cleans 5 Dumbbell Front Squats 10 Dumbbell Hang Power Snatch 5 Overhead Squats, with an empty bar Strength 5 sets each: 1 Clean High Pull 2 Power Clean 3 Front Squats (Compare to 5/18/21) Note: you should work with a weight that you could power Clean …
Thursday 05.22.25
Warm-Up 3 Rounds: 40 Mountain Climbers 20 Chest Taps 10 Push-Ups 5 Strict Pull-Ups 10 Air Squats 20 Jumping jacks 40 Second Plank Hold Strength Superset A and B then rest 3 minutes. A. Bench Press 12@ RPE7 x3 B. Barbell Bent Over Row 12@ RPE7 x3 Note: set up 2 bars. You should build …
Sunday 05.18.25
Warm-Up 8 Minutes of Movement: 200m Run 200m Row 10 Walking Lunges 10 Front Squats with an Empty Bar 10 Muscle Cleans above the knee with an empty bar. Strength 5 sets each: 1 Clean High Pull 2 Power Clean 3 Front Squats (Compare to 5/10/21) Note: You should work with a weight that you …
Sunday 05.04.25
Warm-Up 2 Rounds: 15 Calorie Row 15 Air Squats 15 RDL with an empty bar 15 Sit-Ups Strength Touch and Go Deadlift 6 Reps @ RPE5 6 Reps @ RPE6 6 Reps @ RPE7 6 Reps @ RPE8x1 Note: perform all repetitions without letting go of the bar for each set. Keep tension in the …
Sunday 03.30.25
Warm-Up A) 2 Minute Bike @ RPE6 30 Second Bike @ RPE8 1 Minute Bike @ RPE6 30 Second Bike @ RPE8 30 Second Bike @ RPE6 B) 2 Rounds: 5 Strict Press 5 Back Squat 5 Strict Press 5 Front Squat 5 Strict Press 5 Overhead Squat Strength Double-Up Choose one of the variations …
Thursday 03.27.25
Warm-Up A) 2 Rounds: 500m Row 15m High Knees 15m Butt Kickers 15 Goblet Squats B) 2 Rounds: 5 Strict Press 5 Back Squat 5 Strict Press 5 Front Squat 5 Strict Press 5 Overhead Squat Strength Double-Up Choose one of the variations below you would like to work more on: Clean Variation: 1 Low …
Wednesday 03.19.25
Warm-Up A) 2 rounds: 200m Run 20 Double-Unders 10 Burpees No Push-Up B) 2 Rounds with an empty bar: 5 Muscle Snatches, from the hip 5 Power Snatches, from the hip 5 Slow Overhead Squats Strength 3 Touch-and-Go Power Snatches 3 @ RPE 6 3 @ RPE 7 3 @ RPE 8×3 Strength Tip Objective: …
Monday 03.17.25
Warm-Up A) 3 Rounds: 10 Cal Row 10 Dumbbell Power Cleans 10 Dumbbell Deadlifts 10 Walking Lunges B) 3 rounds with an empty bar: 5 Back Squats 5 Good Mornings 10 Lunges 5 Strict Press Strength Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×3 Strength Tip …
Sunday 03.16.25
Warm-Up A) 2 rounds: 200m Run 100m Row 50 Double-Unders B) 2 Rounds: 5 Strict Press 5 Back Squat 5 Strict Press 5 Front Squat 5 Strict Press 5 Overhead Squat Strength Double-Up Choose one of the variations below you would like to work more on: Clean Variation: 1 Low Hang Power Clean + 2 …
Thursday 03.13.25
Warm-Up A) 3-Minute Row B) 2 Rounds: 5 Strict Press 5 Back Squat 5 Strict Press 5 Front Squat 5 Strict Press 5 Overhead Squat Strength Double-Up Choose one of the variations below you would like to work more on: Clean Variation: 2 Low Hang Power Clean + 1 Power Clean from the floor Snatch …
Tuesday 03.11.25
Warm-Up A) 3 Rounds: 1:00 Bike Then, 10m High Knees 10M Butt Kickers 10M Bear Crawl 10 Air Squats B) 2 Rounds with an empty bar: 5 Muscle Snatches, from the hip 5 Power Snatches, from the hip 5 Slow Overhead Squats Strength 3 Touch and Go Power Snatches 3 @ RPE 6 3 @ …