April 17th


Download the week

Power Clean  

Max Repetitions of Power Cleans @ 85%

* To Technical Failure 

"Sweep The Leg" 

[For Time] 


Power Cleans

Bike Calories   

Push Jerks  

Bike Calories   

Barbell: (115/85)

Time Cap: 18 Minutes 

KG | (52/38)


For Time


Power Cleans

Echo Bike Calories   

Push Jerks  

Echo Bike Calories   

Barbell: (155/105)

Time Cap: 18 Minutes

For the Coach

Resource Drive

Workout Overview


In part 1, we’re in week 2 of our power clean cycle. Athletes should build to a heavier load than they used the previous week and should target 4-8 touch and go repetitions. In part 2, we have an appropriately named workout because you’ll feel this one in the quads. Athletes will likely benefit from managing the power cleans in singles so that they can maximize unbroken sets on the push jerks. The barbell should be a light load for cycling reps.


Total time to complete work


Power Cleans | Light.
Bike | Round of 15 in :60 or less.
Push Jerks | Moderate. 2 Sets or less on 12/15

The One | Teaching Focus

Jump first - “Hips lead the way”
For the power clean as well as the push jerk, our teaching focus is to finish the “jump”, meaning the full extension of the legs & hips before pulling the power clean or pressing in the push jerk.


Power Cleans
Reduce Loading/Reps
Hang Power Cleans
Sub Dumbbells

Push Jerks
Reduce Reps/Loading
Sub Dumbbells/Kettlebells

Bike Calories
Reduce Reps
Sub Row Calories
Sub Ski Calories


In part 1, ensure that athletes have a clear understanding of what “technical failure” means for the power cleans today. A couple of things to look for would be a deviation from a sound catch position or a slowing in bar speed. Guide athletes to best approach building and working sets for the assigned time frame.

In part 2, all the movements should take a similar amount of time, so you can manage a large class by allowing some athletes to begin on the bike and others on the barbell.

Lesson Plan
(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)

General Flow 

General Flow :20 - :30 each

  • Arm swings
  • Arm wraps
  • Quad pulls
  • Knee pulls
  • Bike
  • Inchworm to spiderman  
  • Scorpions
  • Down dog to push ups
  • Bunny hops to tuck jumps
  • Bike

CT Barbell Flow :15 - :20 each

  • Goodmornings
  • Back squats
  • Elbow rotations
  • Press & reach
  • Stiff leg deadlifts
  • Front squats

Specific Warm-Up
(9-21 minutes)

Push Jerk | tell, show, do, check

  • Establish stance & grip

Feet with hip-width apart
Bar on shoulders
Elbows slightly in front of the bar
Full grip on the bar

  • 5 Dip & hold

Focus on upright toros

  • 5 Dip & drive

Focus on quick turnover from dip to drive

  • 5 Jump & land w/ hands at side

Focus on full extension

  • 5 Jump, Punch, & land

Focus on timing of jumping fully before punching the hands

  • 3 Push jerks with empty bar

Focus on timing of jumping fully before punching the bar overhead and landing with bar locked out

Power Clean | tell, show, do, check

  • Establish stance & grip

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

  • 5 cued reps position 1 (mid thigh / hip)

Focus on full extension before pulling and catching

Hold landing position

  • 5 Cued reps position 2 (above knee)

Focus on keeping the bar close throughout

Hold landing position

  • 3 Cued reps position 3 (mid shin)

Focus on butt down, and bar tight

Hold landing position

  • Add lightweight
  • 2 Cued reps

Focus on set up

Focus on full extension before pulling and catching

Focus on receiving position

(21-33 minutes)

  • 10:00 window 
  • Builds based on coach or athlete discretion
  • Transition to part 2

(33-39 minutes)

Practice Round 

  • 3 Power Cleans
  • 3 Bike Calories  
  • 3 Push Jerks  
  • 3 Bike Calories


Workout adjustments if needed

(39-57 minutes)

Look For

  • Power Clean

Catch position. Feet flat, butt back, knees out, elbows high.

  • Bike

Breathing and Rhythm. Emphasize the importance of controlled breathing. Athletes should sync their breathing with their pedal strokes to maintain a steady rhythm.

Teach breathing techniques for different intensities, such as deep diaphragmatic breathing during high-intensity efforts.

  • Push Jerk

Stacked joints. The ears, shoulders, hips, and ankles should be in vertical alignment when the bar is overhead.

  • Post Workout Clean Up & Chat (57-60)

Additional Elements

Home Workout

DB Power Cleans
*30 Double unders  
DB Push Jerks  
2x Alternating lunges
Time Cap: 18 Minutes


“To succeed in life, you need three things: a wishbone, a backbone and a funny bone.” - Reba McEntire

Three themes to take into our day.

To have a “wishbone”: Nothing is too great of a task. Nothing is out of reach. Faith (or doubt) are both self-fulling prophecies.

To have a “backbone”: The unbreakable will to give our best, regardless of the circumstances. Through the lens of the growth-mindset, every outcome is an opportunity to become better.

To have a “funny bone”: We do life for one reason: to enjoy it. If we aren’t enjoying what we’re doing, we need to find something else. As Oscar Wilde writes, “Life is too short to take things seriously.” Let’s enjoy the ride.

After Party

3 Sets
20 Barbell Bent Row + RDL
Rest 2:00 between sets
Keep sets unbroken

Have questions?

Reach out!

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