Warm-Up 3 Rounds: 200m Run 4 Broad Jumps 8 Push-Ups 16 Lunges After you have completed all 3 rounds, complete 3 rounds of the following with an empty bar: 5 Hang Power Cleans 5 Strict Press 5 Front Squats Strength 1 Power Clean + 1 Squat Clean 1 Set @ RPE 7 3 Sets @ …
Tag Archives: Power Clean
Saturday 02.19.22
Warm-Up 4 Rounds: 12 Step-Ups on box 12 Dumbbell Deadlifts 12 Dumbbell Snatches 12 Dumbbell Front Squats After you have completed all 3 rounds complete 3 rounds of the following with an empty bar: 5 Hang Power Snatches 5 Strict Press 5 Front Squats Strength 1 Hang Power Snatch + 1 Squat Snatch 1 Set …
Wednesday 02.23.22
Warm-Up 3 Rounds: 200m Run 4 Broad Jumps 8 Push-Ups 16 Lunges After you have completed all 3 rounds, complete 3 rounds of the following with an empty bar: 5 Hang Power Cleans 5 Strict Press 5 Front Squats Strength 1 Power Clean + 1 Squat Clean 1 Set @ RPE 7 3 Sets @ …
Saturday 02.19.22
Warm-Up 4 Rounds: 12 Step-Ups on box 12 Dumbbell Deadlifts 12 Dumbbell Snatches 12 Dumbbell Front Squats After you have completed all 3 rounds complete 3 rounds of the following with an empty bar: 5 Hang Power Snatches 5 Strict Press 5 Front Squats Strength 1 Hang Power Snatch + 1 Squat Snatch 1 Set …
Monday 01.31.22
Warm-Up A) 2 Rounds: 250m Run 10 Wall Balls, 5 Dumbbell Snatch Left 5 Dumbbell Snatch Right B) 3 rounds with an empty bar: 5 Hang Power Cleans 5 Strict Press 5 Front Squats Strength 2 Hang Power Cleans + 1 Clean 1 Set @ RPE 7 3 Sets @ RPE 8 Objective: build to …
Monday 01.31.22
Warm-Up A) 2 Rounds: 250m Run 10 Wall Balls, 5 Dumbbell Snatch Left 5 Dumbbell Snatch Right B) 3 rounds with an empty bar: 5 Hang Power Cleans 5 Strict Press 5 Front Squats Strength 2 Hang Power Cleans + 1 Clean 1 Set @ RPE 7 3 Sets @ RPE 8 Objective: build to …
Sunday 01.02.22
Warm-Up 3 Rounds: 12 Step Ups 12 Sit-Ups 6 Dumbbell Power Cleans 6 Toes to Bar Strength Sumo Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×1 Objective: Build to an RPE of 8 for 5 repetitions in the Sumo Deadlift variation for 1 set. For the …
Sunday 01.02.22
Warm-Up 3 Rounds: 12 Step Ups 12 Sit-Ups 6 Dumbbell Power Cleans 6 Toes to Bar Strength Sumo Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×1 Objective: Build to an RPE of 8 for 5 repetitions in the Sumo Deadlift variation for 1 set. For the …
Sunday 12.26.21
Warm-Up 2 Rounds: 400m Run 10 Hang Muscle Cleans 5 Hang Squat Cleans 10 Push Presses Strength 4 Sets: 1 Power Clean 2 Squat Cleans All sets completed at an RPE 8. Strength Tip Power Clean: You should have the weight in the middle of the foot, and keep your back straight while …
Sunday 12.26.21
Warm-Up 2 Rounds: 400m Run 10 Hang Muscle Cleans 5 Hang Squat Cleans 10 Push Presses Strength 4 Sets: 1 Power Clean 2 Squat Cleans All sets completed at an RPE 8. Strength Tip Power Clean: You should have the weight in the middle of the foot, and keep your back straight while …
Friday 12.24.21
Warm-Up 3 Rounds: 200m Run 15 Ring Rows 10 Walking Lunges 15 Air Squats 20 Russian Swings Strength Front Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 4 repetitions in the front Squat for 4 reps. This variation …
Friday 12.24.21
Warm-Up 3 Rounds: 200m Run 15 Ring Rows 10 Walking Lunges 15 Air Squats 20 Russian Swings Strength Front Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 4 repetitions in the front Squat for 4 reps. This variation …