Hands Up

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Thu

Apr 24

Hands Up

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Workout

"Hands Up"

5 Rounds For Time:

10-20-30-40-50 Calorie Bike Erg

5 Power Cleans (155/105)

50 Meter Double Dumbbell Front Rack Carry (50/35)'s

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Women's Calories: 8-16-24-32-40

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Time Cap: 25 Minutes

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KG | (70/47), (22.5/15)

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AEROBIC POWER [LACTATE THRESHOLD]

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AGE GROUP

13-15 & 55+ | (135/95), (35/25)'s

KG | (61/43), (15/11)

Competitor

5 Rounds For Time:

10-20-30-40-50 Calorie Echo Bike

5 Power Cleans (165/115)

50' Handstand Walk

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Women's Calories: 8-16-24-32-40

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Time Cap: 25 Minutes

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KG | (74/52)

For the Coach

Resource Drive

Workout Overview

Stimulus

Today's workout is a chance to get quality movement in, work some explosive movements while fatigued, and improve midline stability. Use the bike to moderate your pace and keep you inside the intended intensity.

Scoring

Score: Time

Movements

Intended Intensity: RPE 5-6

Target Loading: Moderate (55-65% of 1RM Power Clean)

Fitness Attribute Improved: Aerobic Power [Lactate Threshold]

Target Score: 15-20 Minutes

Bike: 1-2-3-4-5 Minute Time Cap

Power Cleans: Choose a barbell weight you can complete as steady singles.

Front Rack Carry: Should be challenging but unbroken.

The One | Teaching Focus

Float the Bar

We're focusing on timing of reaching full extension of the hips and legs before recruiting the arms to pull. The lower body ""push"" phase of the movement is where athletes will generate maximum power. This power is only effectively transferred if athletes are patient in recruiting the arms for the pull or press until after the lower body push phase is completed. If executed correctly, the bar should "float" in space for a moment. In that moment, the athlete then moves into the pull or press phase.

Strategies

Work on the bike at the suggested RPE of 5-6.

Approach the power cleans at a steady pace overall, but move each lift as aggressively as possible.

Do your best to complete the front rack carries in as few sets as possible, and ideally unbroken.

Modifications

[MEN] 10-20-30-40-50 CALORIE BIKE

1:00-2:00-3:00-4:00-5:00 Time Cap
8-16-25-32-40 Calorie Echo Bike
10-20-30-40-50 Calorie Row
8-16-25-32-40 Calorie Ski
200-300-400-500-600m Run
0:45-1:30-2:15-3:00-3:45 Moderate Effort on Treadmill/Runner

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[WOMEN] 8-16-24-32-40 CALORIE BIKE

1:00-2:00-3:00-4:00-5:00 Time Cap
7-14-21-28-35 Calorie Echo Bike
8-16-24-32-40 Calorie Row
7-14-21-28-35 Calorie Ski
200-300-400-500-600m Run
0:45-1:30-2:15-3:00-3:45 Moderate Effort on Treadmill/Runner

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POWER CLEANS

Reduce Loading/Reps
Hang Power Cleans
Sub Dumbbells (50/35)s
Light-Moderate Deadlifts (225/155)

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DOUBLE DUMBBELL FRONT RACK CARRY

Sub Kettlebells or Barbell
Sandbag or D-Ball Carry
Farmer’s Carry
0:30 Double Dumbbell Front Rack March Steps
0:30 Double Dumbbell Front Rack Hold

Logistics

If possible create a out and back route for the carry. If needed you can choose to create 10m segments to athletes to complete down and back.

Lesson Plan
_{(0-3 minutes)}

(0-3 minutes)

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 Bike
0:30 Quad Pulls
0:30 Knuckle Draggers
0:30 Downward + Upward Dogs
0:30 Spiderman Stretch
0:30 Calf Raises

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

(9-21 minutes)

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Power Clean General Warm-Up

5 Power Clean Dip + Drive
Focus: Speed through the middle
Emphasize quick hip extension, with the bar moving smoothly through the middle of the lift.
5 Power Clean Deadlift + Shrug
Focus: Timing of the shrug
Cue athletes to finish the deadlift, then shrug with explosive timing.
5 Power Clean High Pull
Focus: Bar close to the body
Ensure athletes keep the bar close to their body throughout the pull, especially after the shrug.
5 Power Clean Land
Focus: Footwork and strong front rack position
Emphasize quick foot movement and a solid catch in the front rack position, elbows high.
5 Power Clean Drops
Focus: Footwork and fast elbows
Emphasize quick footwork into the receiving position and fast elbows through to a strong front rack.
2", 4", 6" Power Clean Drops
Focus: Quickness under the bar
Athletes practice catching the bar at progressively lower positions, focusing on speed under the bar and solid positioning.
3 Cued Power Cleans | Tell, Show, Do, Check
“Jump” - Full extension of hips and knees before pulling
Ensure athletes reach full extension through the hips and knees before beginning the pull under the bar.

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Dumbbell Front Rack Carry Prep

5 DB Deadlifts
5 DB Hang Power Cleans
0:20 Double DB Front Rack Hold
0:20 Single DB Front Rack Carry
0:20 DOuble DB Front Rack Carry

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(21-27 minutes)

Practice Round

2 Rounds:
10/8 Cal Bike
2 Power Cleans
Into…
25m Front Rack Carry

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(27-52 minutes)

Look For‍

Bike: As calories increase, encourage athletes to start out at a steady effort they can maintain as these calories increase.
Power Clean: These are meant to be challenging, look for athletes to catch positions to have elbows up, heels down, and hips back.
Front Rack Carry: Be sure athletes have chosen a load that allows them to move almost unbroken each time.

Post Workout Clean Up & Chat (55-60)

_{Accessory Work}

Killer Core

3-5 Sets For Quality:

10 V-ups

20 Sit-ups

1:00 Plank Hold

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* Rest 1-2 Minutes Between Sets

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MINDSET

Ovid

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"Chance is always powerful. Let your hook be always cast; in the pool where you least expect it, there will be a fish."

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Opportunities often arise unexpectedly; be prepared to seize them whenever they appear.

Additional Elements

Have questions?

Reach out!

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