Power Clean's tag archives

07.21.14

Warm-up 1) Mobility as needed 2) Russian KB breathing ladder (53/35) 1-15 Gymnastics 3) Pull A Barbell 4) Power clean to max in 8 minutes(strict cap), rest 2 minutes 8 Minute AMRAP of Max rep Power clean @90% of max Conditioning 5) Each round for time, rest 6 minutes after each round 3 rounds 30 Burpees 20 C2B pull-ups 10 Strict HSPU

07.14.14

Warm-up 1) Mobility as needed 2) Kettle-bell breathing ladder  1-10-1 (70/53) Gymnastics 3) Pull B Barbell 4) 2 Hang Power snatch + 1 hang squat snatch, 5 sets building 5) 3 Pause back squats (60% of new max/ 2 second pause) EMOM x 10 Conditioning 6) For time: 50 Wall-ball (20/14) 50 Power clean (135/95) 50 Kettle-bell swing(53/35) (10 minute strict cap)

06.30.14

Warm-up 1) 2rds, 500 run/ 30-50 UB Dubs 2) Mobility and Lift prep as needed Gymnastics 3) Pull A Barbell 4) Hang power snatch to heavy double in 3 attempts 5) 1 Stop (Below knee) Power clean to heavy single in 3 attepmts Conditioning 6) 10 rds each even: 3 Dynamic back squat (50% of current max) odd: 1 Power clean + 2 Hang power clean + 3 jerk

06.25.14

Warm-up 1) 5 rds, even: 200 meter run/ odd: 15 Kettelbell swings(53/35) 2) Mobility as needed Gymnastics 3) Push B Barbell 4) Back squat week 5/ day 2, [5 x 7@ 75% + 30 pound increase from Week 3] Conditioning 5) Perform complex at each weight for the required reps (1 Power clean/ 1 hang squat clean/ 1 Shoulder to overhead)  For time: 25 lateral Bar burpees 9(165/105) 500 meter run 7(205/125) 500 meter run 5(235/155) 25 Pull-ups    

06.23.14

Warm-up 1) 150 Dubs/ 500 meter run/ Max Dubs with balance of 5 minutes 2) Mobility as needed Gymnastics 3) Push A Barbell 4) Back squat, week 5/ day 1, [4 x 9@70 + 30 pound increase from Week 3] Conditioning 5) 3 rounds for time: 10 Bar facing burpees 12 Power cleans (135/95) 14 T2B (10 minute strict cap)

06.11.14

1) Warm-up Run 500 meters/ 30 Jack variations/ 30 Barbell good morning + squat + good morning complex(45/35) 2) Mobility as needed Gymnastics 3) Push A 4) Max rep T2B  Barbell 5) Back Squat, Week 3/ Day 2, [5 x 7@ 75%] 6) 5 efforts,  5 Strict Press + 1 Split jerk  Conditioning 7) For time: "33.33" 21-15-9 Power clean (165/110) 200 meter run Breaks are only permitted after 7/14 reps for 21's, 5/10 reps for 15's, 3/6 reps for 9's  

06.03.14

Warm-up 1) 500 meter run x 2 (jog short side and run long side of block) 2) Mobility as needed Gymnastics  3) Push B Barbell 4) 5 efforts to find heaviest complex, 3 Push press + 2 Push jerk + 1 Split jerk Conditioning 5) 5 Rds each Even: 3 Power clean (heavy but not TNG) Odd: 10 Double jump lateral over the bar burpees Smolov Program Link Smolov spread sheet  

05.23.14

Warm-up 1) General mobility 2) 3 sets Strict Pull-ups (stop short of failure) rest as needed after each set 3) 30 Strict T2B Barbell 4) Power clean + 1 Jerk after last clean 5-5-5-3-1+ (75-75-85-95%) 5) Clean pulls 4x3 Gymnastics 6) Practice Kipping pull-ups (and C2B) Conditioning 7) For time: 150 Dubs 50x2 arm KB Snatches (53/35) 150 Dubs Core 8) 3x15 GHD Sit-up

05.16.14

Warm-up 1) General mobility 2) KB swing/ KB Goblet/ KB Snatch (2/2/2, 4/4/4, 6/6/6, 8/8/8) 3) HS walk practice Barbell 4) Power clean + 2 Jerk 3-3-3-3-3+ (70-70-70-80-90%) 5) Clean Shrug 3x8 Conditioning 6) For time:  "Elizabeth" 21-15-9 Power clean Ring dip Gymnastics 7) 3 Max rep strict pull-ups

05.09.14

Warm-up 1) 500 meter jog 2) KB swing/ KB Goblet/ KB Snatch (2/2/2, 4/4/4, 6/6/6, 8/8/8, 10/10/10) Barbell 3) Power clean + 3 Jerk 5-5-5-5-5+ (65-65-65-75-85%) add 10 lbs to TM 4) Clean Shrug 3x8 Conditioning 5) 4 rds for time: 400 meter run 15 Hang Power cleans (135/95) Gymnastics 6) 3 x Max rep Strict Pull-ups