Power Clean
Max Repetitions of Power Cleans @ 85%
* To Technical Failure
* Add 10# To Each Set From Last Attempt (4/17/24)
"Running on Empty"
8 Rounds For Time:
5 Power Cleans (155/105)
30 Double Unders
100 Meter Run
Time Cap: 18 Minutes
8 Rounds For Time:
5 Power Cleans (185/125)
1 Legless Rope Climb
30 Double Unders
Time Cap: 18 Minutes
In part 1, we’re back with our second time through Power Clean. Athletes should be targeting 4-8 reps at #10 heavier than the load they used the first time we performed power clean during this cycle. If athletes didn’t complete power clean the first time, they’ll target 85%. In part two we have a Very classic triplet today with some barbell, gymnastics and monostructural movements. While the weight is meant to be a little heavier today, we are also not supposed to get stopped up at the barbell. Constant movement with little transition time is the goal today and if we have some gas toward the end, empty that tank with a push!
Time to complete work. Add 1s per rep not completed if time capped.
Power clean | fast singles.
Double under | :30 or less at the rope
Run | About :40 or less
Power clean catch
Teach the receiving position of the power clean as:
Butt back
Feet flat
Knees out
Elbows up
Power cleans
Reduce Loading/Reps
Hang Power Cleans
Sub Dumbbells
Heavy Russian Kettlebell Swing
Double unders
Reduce Reps
:30 Time Cap
45 Single Unders
Plate Hops
30 Reps of Singles & Doubles (Mix of Both)
:30 Time On Any Machine
Run
Reduce Distance
:30 Time Cap
125m Row
100/80m Ski
200/175m Bike
75m Air Run
Be sure to have an efficient run route for todays workout, so that athletes can easily transition from one movement to next.
Whiteboard Brief
General Flow
Double Unders | tell, show, do, check
Hold the handles of the jump rope with a relaxed grip.
The grip should be towards the end of the handles, allowing for better control and wrist movement.
Keep the elbows close to the body, pointing downward.
Hands should be slightly in front of the body so that you can see them in your peripheral vision while looking forward.
Focus on timing
Focus on wrist rotation and quicken the pace of the jump rope
Focus on enhancing footwork and coordination.
Focus on controlling the cadence and wrist speed
Focus on speeding up the wrist for the double
Power Clean | tell, show, do, check
Hip-width stance
Hands just outside shoulders with full grip on the bar
Bar in contact with shins
Hips down
Shoulders slightly over the bar
Teach receiving position
Feet flat, butt back, knees out, elbows high
Focus on full extension before pulling and catching
Hold landing position
Focus on keeping the bar close throughout
Hold landing position
Focus on butt down, and bar tight
Hold landing position
Focus on set up
Focus on full extension before pulling and catching
Focus on receiving position
Practice Round
Break
Workout adjustments if needed
Look For
Quick elbow turnover: Athletes should rapidly rotate their elbows around and under the bar to catch it on the shoulders.
Encourage athletes to keep their hands down and in front of their body and to maintain straight legs as they jump.
Midfoot or forefoot strike is generally preferred over a heavy heel strike. Encourage a light, quick, and efficient foot turnover.
8 Rounds For Time:
8 DB Power Cleans
30 Double Unders
100 Meter Run
Time Cap: 18 Minutes
“Everyone makes mistakes. Not everyone owns them.”
It can be tempting to blame a failure on an external factor. But when we do, we gain nothing. When we shirk responsibility, we also shirk a learning opportunity.
Learning starts with ownership. Recognizing that we can do this better. No one is infallible. We will all make mistakes. Sometimes we will be part of larger mistakes that involve a host of other people. But, even when it’s easy to allow ourselves to blame the situation, look inward.
Ask yourself a simple question: “What could I have done better?”
3 Sets For Quality
Max Unbroken Dumbbell Bench Press
Max Ring Support Hold
