Cleaning Crew

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Sat

Jan 4

Cleaning Crew

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Workout

"Cleaning Crew"

[TEAMS OF 3]

AMRAP 25:

90/75 Calorie Row, 60 Clean & Jerks

90/75 Calorie Row, 45 Clean & Jerks

90/75 Calorie Row, 30 Clean & Jerks

90/75 Calorie Row, Max Clean & Jerks

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Round 1: (115/85)

Round 2: (135/95)

Round 3: (155/105)

Round 4: (185/135)

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KG | (52/38), (61/43), (70/47), (83/61)

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AGE GROUP

13-15 & 55+ | (75/55), (95/65), (115/85), (135/95)

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KG | (34/25), (43/29), (52/38), (61/43)

Open-Games

AMRAP 20:

30/24 Calorie Row

20 Box Jumps Overs (24"/20")

10 Power Cleans (155/105)

5 Wall-Facing Handstand Push-ups

For the Coach

Resource Drive

Workout Overview

Stimulus

Teams of three today, with one partner working at a time. Athletes can choose to switch in and out however they would like. Teammates can use different loads today if needed. Note, for 2 men + 1 woman row 85 calories, for 2 women +1 man row 80 calories.

Scoring

Score: Total Reps

Movements

Target Score: 430-520 Reps

Stimulus: Moderate-Heavy Loading

Row: Around 6:00

Clean & Jerks: 5 reps at a time on the first bar, 3 on the second bar, and 1 on the third and fourth bar.

The One | Teaching Focus

Turn Over

Encourage athletes to be efficient as they transition from the clean, into the jerk. They should use the catch position of their clean, as their drive into the jerk overhead. As the bar gets heavier they may need to reset, but the more efficient we can be the less we have time under tension.

Strategies

Modifications

90/75 CALORIE ROW

6:30 Time Cap
75/60 Calorie Ski
90/75 Calorie Bike Erg
75/60 Calorie Echo Bike
1200 Run
6:00 Effort on Treadmill/Runner
96 Shuttle Runs (1 rep = 10m)

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CLEAN AND JERK

Reduce Loading/Reps
Power Clean Only
Push Jerk Only
Sub Dumbbells
Alternating Dumbbell Snatch

Logistics

INDY VERSION

AMRAP 20:
30/24 Calorie Row
20 Box Jumps Overs (24"/20")
10 Clean & Jerks (155/105)

Lesson Plan
_{(0-3 minutes)}

(0-3 minutes)

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Whiteboard Brief

Refer to coaches stimulus notes
Provide workout overview & stimulus
Provide mods & subs overview
Ask for injuries & limitations

General Warm-Up
_{(3-9 minutes)}

(3-9 minutes)

General Flow

3:00 Row
0:30 Bodyweight Goodmornings
0:30 Inchworm + Downward Dog
0:30 Spiderman
0:30 Glute Bridges
0:30 Bootstraps

Specific Warm-Up
_{(9-21 minutes)}

(9-21 minutes)

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With An Empty Barbell:

5 Good Mornings
5 Elbow Rotations
5 Deadlifts
5 Hang Power Cleans
5 Power Cleans

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Clean and Jerk | tell, show, do, check

0:20 Clean Deadlifts
Cue athletes to turn their knuckles down so the bar stays close to the body.
0:20 Deadlift + High Pull
Look for athletes to fully open their hips before the high pull.
0:20 Muscle Clean
Look for a fast turn over, and athletes finish position. Elbows should be high, and core braced.
0:20 Power Clean
Look for hips to extend, and athletes finish position.
0:20 Push Press
Cue for the legs to drive the bar, we want hips to open before we press.
0:20 Push Jerks
Look for a sound catch position overhead. The bar should end locked out over the middle of the body.
0:20 Clean and Jerks
Help athletes with a smooth transition from the clean into the jerk.

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(21-27 minutes)

Practice Round

5 Row Cals (each)
3 Clean and jerks (each) (lightest bar)

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(27-52 minutes)

Look For

Row: Athletes get a 2:1 rest, so they can push the pace on their calories a bit.
Clean and Jerks: Efficient with the turn over, even as the bar gets heavier.

Post Workout Clean Up & Chat (52-60)

_{Accessory Work}

Zone 2

40-80 Minute Bike Erg

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Every 8 Minutes [Starting at 0:00]:

400-800 Meter Run

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* RPE 2-3

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MINDSET

Aristotle

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"In all things of nature there is something of the marvellous."

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Nature is filled with wonder and beauty, and recognizing it enriches our lives.

Additional Elements

Have questions?

Reach out!

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