Hang Power Clean
3 Sets:
3 Hang Power Clean at 83-88%
* Rest 3 Minutes Between Sets
"Power Down"
[For Time]:
2 Rounds:
50 Double Unders + 5 Power Cleans
2 Rounds:
40 Double Unders + 4 Power Cleans
2 Rounds:
30 Double Unders + 3 Power Cleans
2 Rounds:
20 Double Unders + 2 Power Cleans
2 Rounds:
10 Double Unders + 1 Power Clean
Barbell: (165/115)
Time Cap: 15 Minutes
AEROBIC POWER [VO2 MAX]
KG | (135/95)
Age Group
13-15 & 55+ | (115/85)
KG | (52/38)
Heavier Barbell: (185/135)
KG | (83/61)
In part 1, This is the third week of our 4-week Triple Threat strength cycle. Instead of the usual powerlifts, we're focusing on three alternative compound lifts (push press, front squat, and hang power clean) to build strength, stability, and power and to keep training fresh and engaging. We will gradually increase weights following a structured percentage range with the goal of achieving new 3-rep maxes by the end of the cycle.The hang power cleans today should be performed unbroken (not dropping between reps).
In part 2, Choose weights/reps/variations that allow you to complete each cluster of two rounds in less than 5-4-3-2-1 minutes, respectively.
Score: Time
Intended Intensity: RPE 7-8
Target Loading: Moderate (55-65% of 1RM Power Clean)
Fitness Attribute Improved: Aerobic Power [VO2 Max]
Target Score: 5-9 Minutes
Double Unders: Stay relaxed and streamlined throughout your reps. Make your transitions quick by picking up and setting down your rope in the same spot and the same way each time.
Fast Elbows
Elbows must rotate quickly to receive the bar in the front rack.
Prevents the bar from crashing down.
Both of these movements will spike your heart rate, so use your transitions to take a deep breath.
Singles on the cleans will likely be fastest for most individuals. Some athletes may benefit from cluster sets or unbroken sets if they are really strong.
DOUBLE UNDERS
Reduce Reps
75-60-45-30-15 Single Unders
Plate Hops
10-8-6-4-2 Burpees
POWER CLEANS
Reduce Loading/Reps
Hang Power Cleans
Sub Dumbbells (50/35)s
Deadlifts (225/155)
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow
(9-21 minutes)
Barbell Flow
Hang Power Clean | tell, show, do, check
(21-36 minutes)
(36-42 minutes)
Practice Round
Break
Workout adjustments if needed
(42-57 minutes)
Look For
Post Workout Clean Up & Chat (57-60)
Posterior Pump
[PART A]
3 Sets [Same Weight Across]:
10 Toes Elevated Romanian Deadlifts
* Rest 2 Minutes Between Sets
[PART B]
For Quality:
100 Banded Good Mornings
Mindset
Gloria Steinem
"Without leaps of imagination, or dreaming, we lose the excitement of possibilities. Dreaming, after all, is a form of planning."
Imagination and dreaming are essential to envisioning new possibilities and planning for a better future.
