Power Clean
Max Repetitions of Power Cleans @ 85%
* To Technical Failure
"Sweep The Leg"
[For Time]
3-6-9-12-15:
Power Cleans
Bike Calories
Push Jerks
Bike Calories
Barbell: (115/85)
Time Cap: 18 Minutes
KG | (52/38)
For Time
3-6-9-12-15:
Power Cleans
Echo Bike Calories
Push Jerks
Echo Bike Calories
Barbell: (155/105)
Time Cap: 18 Minutes
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
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
Push-Ups
HSPU
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.
Whiteboard Brief
General Flow
General Flow :20 - :30 each
CT Barbell Flow :15 - :20 each
Push Jerk | tell, show, do, check
Feet with hip-width apart
Bar on shoulders
Elbows slightly in front of the bar
Full grip on the bar
Focus on upright toros
Focus on quick turnover from dip to drive
Focus on full extension
Focus on timing of jumping fully before punching the hands
Focus on timing of jumping fully before punching the bar overhead and landing with bar locked out
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
Teach receiving position
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
Catch position. Feet flat, butt back, knees out, elbows high.
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.
Stacked joints. The ears, shoulders, hips, and ankles should be in vertical alignment when the bar is overhead.
3-6-9-12-15:
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.
3 Sets
20 Barbell Bent Row + RDL
Rest 2:00 between sets
Keep sets unbroken
