Power Clean
Max Repetitions of Power Clean @ 90%
* To Technical Failure
"Donny" [HERO]
21-15-9-9-15-21:
Deadlifts (225/155)
Burpees
Time Cap: 18 Minutes
REPEAT FROM 12/6/22
KG | (102/70)
Same as class workout
In part 1, we’re in week 3 of our our max reps power clean. Athlete’s should target 2-5 touch and go reps with minimal deviation in mechanics. If athlete’s are unaware of their 90%, they should use the 2-5 rep range to choose an appropriate load.
Time to complete work. Add 1 second per rep to your score if time capped.
Deadlifts | 1-3 sets with very short rest between if breaking.
Burpees | 1:30, 1:00, :30 of work respectively.
Flat back
Today, we’re emphasizing maintaining the lumbar curve in the deadlift. Athletes should seek to maintain the natural curve in the lower spine throughout the entire rep.
Deadlift
Reduce Loading
Reduce Reps
Sub Dumbbells or Kettlebells
Good Mornings
Kettlebell Sumo Deadlift
Burpees
Reduce Reps
1:30, 1:00, :30 Time Caps
21/15/9 Cals On Any Machine
Push-Ups
In part 1, technical failure can be recognized as a loss in a sound catch position, receiving the bar “low”, or the bar speed moving slowly.
Have athletes check their history for past results for this benchmark, hero workout. REPEAT FROM 12/6/22
For today’s hero workout, it’s important to bring attention to the reason for performing hero workouts and the particular person this workout is written in honor of.
Whiteboard Brief
General Flow :20 - :30 each
CT Barbell Flow :15 - :20 each
Deadlift | tell, show, do, check
Bar over middle of foot
Bar in contact with shins
Shoulders over bar
Eyes forward
Hips back first in the descent
Bar close
Knees out of the way
Driving with the legs
Shoulders and hips rise together until bar passes knee
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
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
Landing. Land with the feet flat and outside the hands.
Set back. Each rep, athletes should set their back before driving the barbell off of the ground.
Post Workout Clean Up & Chat (55-60)
21-15-9-9-15-21:
DB Deadlifts
BurpeesTime Cap: 18 Minutes
“Excitement comes from achievement. Fulfillment comes from the journey.”
Winning the award is exciting. Fulfillment is looking back at the hard work put in.
There’s irony when we think about defining moments. We build up in our minds that accomplishing that “thing” will be the ultimate. And when we get there, hell yeah will it be exciting. But the podium does not change who we are.
The real defining moments were the experiences that led up to those big achievements. The trials, the tribulations, the lessons learned. The early mornings. The late nights. The deep and unforgettable relationships we build through the blood, sweat, and tears.
The dopamine hit comes when we win; when we reach the goal, when we get the promotion. The everlasting fulfillment comes from the journey. And it’s a hell of a drug.
2 Sets
100m Heavy farmers carry
50 Abmat sit ups
