Feb 28


Download the week


Hang Power Cleans

On the 3:00 x 3 Sets:

8 Hang Power Cleans

Start First Set at 60% & Build


"3 Rounds of

5 Deadlifts

5 Hang Power Cleans

5 Front Squats

…Rest 1 min

2 Rounds of

10 Deadlifts

10 Hang Power Cleans

10 Front Squats

…Rest 1 min

1 Round of:

15 Deadlifts

15 Hang Power Cleans

15 Front Squats

Barbell: (115/85)

KG | (52/38)


4 Rounds:

4 Bar Muscle-ups

12 Thrusters (115/75)

16 GHD Sit-ups

20 Calorie Row

Rest 1:00 Between Rounds

For the Coach

Resource Drive

Workout Overview


In part 1 we have some high volume strength work. The load we build to in part 1 should give us information on what load we should choose for part 2. Make sure athletes understand it is an unbroken set of 8 for these sets. In part 2 we have a very DT-ish barbell only conditioning piece. Starting with low volume and more rounds and moving toward higher volume and fewer rounds means spiked breathing and heart rate if we aren't trying to control it from the start. Goal should be to make the most of that rest between intervals so that we can keep the intensity high through all three parts today. Athletes should use the same barbell for all three movements and all three rounds today.


Total time to complete work including rest


Barbell | Light. Something you can do 15 UB reps with.

The One | Teaching Focus

Power clean catch
Teach the receiving position of the power clean as
Butt back
Feet flat
Knees out
Elbows up


Reduce Loading
Reduce Reps
Sub Dumbbells or Kettlebells
Good Mornings
Kettlebell Sumo Deadlift

Hang Power Clean
Reduce Loading
Sub Dumbbells

Front Squats
Reduce Loading
Reduce Reps
Sub Dumbbells
10/20/30 Air Squats


In part 1, you can pair athletes up in groups of 2. Due to the volume of the sets and the time it will take athletes to adjust loads, groups of 3 will likely be too many to manage within the time frame.

In part 2, make sure that all athletes have their own barbell as this should be a very cyclical and aggressive paced workout. Ensure that your room set-up is conducive to athletes having plenty of space to complete their reps safely. Rest time is based off each athlete's individual times.

Lesson Plan
(0-3 minutes)

(0-3 minutes)

Whiteboard Brief

  • Provide workout overview
  • Review stimulus notes
  • Provide mods & subs overview
  • Ask for injuries & limitations

General Warm-Up
(3-9 minutes)

(3-9 minutes)

General flow

  • :30 active spidermans
  • :30 downward Dog
  • :30 inchworm to push up
  • :30 bootstraps
  • :30 squat w/ reach

CT Barbell Flow :15-:20 each

  • Good morning
  • Back squat
  • Elbow rotations
  • Press w/ reach
  • Stiff leg deadlift
  • Front Squat

Specific Warm-Up
(9-21 minutes)

(9-21 minutes)

Deadlift | tell, show, do, check

  • Establish stance and grip
  1. Bar over middle of foot
  2. Bar in contact with shins
  3. Shoulders over bar
  4. Eyes forward
  • 5 Cued reps hips to above knee
  1. Hips back first in the descent
  2. Bar close
  • 5 Cued reps above knee to mid shin
  1. Knees out of the way
  • 5 Cued reps mid shin to standing
  1. Driving with the legs
  2. Shoulders and hips rise together until bar passes knee

Front Squat | tell, show, do, check

  • Establish stance & grip
  1. Shoulder-width stance
  2. Hands just outside shoulders
  3. Loose fingertip grip on the bar
  4. Elbows high (upper arm parallel to the ground)
  5. Midline is braced
  • 3 cued ¼ Squat & Hold
  1. Focus on high elbows in setup and hold
  • 3 cued Squat & hold
  1. Focus on hip initiated squat while maintaining high elbows
  • 3 cued Squat & hold
  1. Focus on high elbows throughout the rep and in the bottom position

Hang Power Clean | tell, show, do, check

  • Establish stance & grip
  1. Hip-width stance
  2. Hands just outside shoulders with full grip on bar
  • Receiving position
  1. Butt back
  2. Feet flat
  3. Knees out
  4. Elbows up
  • 3 Cued reps ¼ squat / finish position
  1. Focus on sound receiving position
  • 3 Cued reps position 1
  1. Focus on fast elbows after jumping
  • 3 Cued reps position 2
  1. Static focus on shoulders over the bar at the knee
  2. Dynamic focus of keeping the bar close
  • Demonstrate cycling reps from position 1 and from position 2.

(21-33 minutes)

(21-36 Minutes)

  • 8:00 to build to workout weight
  • Every 3:00 x 3 sets
  • Transition to part 2

(33-39 minutes)

(36-42 minutes)

Practice Round

  • 3 Deadlifts
  • 3 Hang Power Cleans
  • 3 Front Squats


Workout adjustments if needed

(39-55 minutes)

(42-54 minutes)

Look For

  • Deadlift
  1. Keeping the bar close to the body.
  2. Look for athletes to drive their heels into the ground to utilize the whole posterior chain rather than just hip hinging to cycle these reps.
  • Front Squat
  1. High elbows.
  2. Weight in the heels.
  • Hang power cleans
  1. Timing of full extension before pulling with the arms.
  2. Look for athletes to keep the bar close to the body. Look for athletes to have fast elbows as they pull and receive the bar.
  3. Look for a sound receiving position.

Accessory Work

Additional Elements

Home Workout

5 Rounds of
12 DB deadlifts
9 DB Hang Power Cleans
6 DB Push jerks
Rest 3:00
3 Rounds of DB DT


“Trade your expectation for appreciation, and the world changes around you” - Tony Robbins

Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them. There is however much to be said about taking a pause to our routine, to appreciate the fortune in our lives. The absolute abundance we are so lucky to have.

In a world where comforts are the "norm", we want to consciously remind ourselves how good our lives are.
The thought of losing those precious parts of our day is a sobering one. But despite it being a morbid thought, we will. There will be a final cup of morning coffee for us. There will be the last chance for us to listen to the radio. And if we are lucky enough to have kids, there will be a last time we *get* to wait in traffic as we drive them to soccer practice.

As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.

After Party

4 Sets
10 Alternating DB goblet curtsey squats
20 Hollow body rocks

Have questions?

Reach out!

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