Power Clean
Max Repetitions of Power Cleans @ 90%
* To Technical Failure
* Add 10# To Each Set From Last Attempt (4/24/24)
"High & Mighty"
3 Rounds:
10 Power Cleans @weight(115/85)
10 Box Jumps (30"/24")
Directly Into...
2 Rounds:
10 Power Cleans @weight(135/95)
10 Box Jumps (30"/24")
Directly Into...
1 Round
10 Power Cleans @weight(155/105)
10 Box Jumps (30"/24")
Time Cap: 18 Minutes
4 Rounds
10 Power Cleans, (185/125)
10 Burpee Box Get-Overs (48"/40")
Time Cap: 18 Minutes
In part 1, we’re back with our second time through power clean. Athletes should be targeting 2-4 reps at #10 heavier than the load they used the first time we performed power clean during this cycle. If athletes didn’t complete the power clean the first time, they’ll target 90%. In part 2, our fatigue will increase while our barbell weight increases. Therefore, athletes should choose a weight to start that they can hold unbroken sets for the first 3 rounds. Pacing the box jumps in the beginning will be important to catch your breath before going back to the barbell.
Time to complete work. Add 1s per rep not completed if time capped.
Power Cleans | Bar: 1 unbroken. Bar 2: small sets. Bar 3: singles
Box Jumps | Less than 1:00 each time.
Bar Path
Straight bar path: The barbell should travel in a vertical line close to the body during both the ascent and descent.
POWER CLEANS
Reduce Loading/Reps
Hang Power Cleans
Sub Dumbbells
BOX JUMPS
Reduce Reps
Reduce Box Height
Box Step-Ups
15 Squat Jumps
Reverse Lunges
Athletes should use their own barbell for part 2, ensure they have their weights ready to load for when the weight increases.
Athletes can share the box and use the “you go I go” technique.
Whiteboard Brief
General Flow 0:20-0:30 each
CT Barbell Flow :15 - :20 each
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
Look for consistency in form across multiple repetitions, ensuring that athletes maintain proper technique throughout the set.
Emphasize a soft and controlled landing on the box to minimize impact on joints.
Aerobic Capacity
12 Sets:
40 Seconds Row
20 Seconds Rest
