Power Clean
Max Repetitions of Power Cleans @ 80%
* To Technical Failure
* Add 10# To Each Set From Last Attempt (04.10.24)
"Mambo No. 5"
AMRAP 5:
Buy-In: 50/35 Calorie Bike Erg
9 Power Cleans (95/65)
21 Double Unders
Rest 1 Minute
AMRAP 5:
Buy-In: 35/25 Calorie Bike Erg
6 Power Cleans (135/95)
21 Double Unders
Rest 1 Minute
AMRAP 5:
Buy-In: 20/15 Calorie Bike Erg
3 Power Cleans (165/115)
21 Double Unders
AMRAP 5:
Buy-In: 50/40 Calorie Echo Bike
6/5 Ring Muscle-ups
6 Power Cleans, @weight(135/95)
20 Double Unders
Rest 1 Minute
AMRAP 5:
Buy-In: 40/32 Calorie Echo Bike
4/3 Ring Muscle-ups
4 Power Cleans, @weight(165/115)
20 Double Unders
Rest 1 Minute
AMRAP 5:
Buy-In: 30/24 Calorie Echo Bike
3/2 Ring Muscle-ups
3 Power Cleans, @weight(205/145)
20 Double Unders
In part 1, we’re back with our second time through Power Clean. Athletes should be targeting 6-12 reps at #10 heavier than the load they used the first time we performed power cleans during this cycle. If athletes didn’t complete power cleans the first time, they’ll target 80%. In part 2, Today's piece will require a lot of attention to our breathing if we're going to arrive at our barbell and be able to work all the way until the end of each round. We all love a good barbell cycling day, but when it's combined with two other movements meant to spike your breathing quickly and keep your heart rate high, we also want to be sure we're strategizing our barbell work.
Total rounds plus reps completed.
Bike | About 3:00, 2:00 and 1:00 of work each round respectively.
Power clean | 1-3 sets or fast singles
Double unders | No more than :30 at our rope.
Power clean catch
Teach the receiving position of the power clean as
Butt back
Feet flat
Knees out
Elbows up
Bike
Reduce Reps
4:00/2:30/1:15 Time Cap
Same Calorie Row
40/28, 28/20, 16/12 Calorie Ski
600/400/200m Run
Power Clean
Reduce Loading/Reps
Hang Power Cleans
Sub Dumbbells
Double Unders
Reduce Reps
32 Single Unders
Plate Hops
Reps of Singles & Doubles (Mix of Both):
15 Sprint On Any Machine
Athletes can partner up and share bars in part 1.
In part 2, athletes need to have their weights ready to lead in the 1 min rest between AMRAPS.
Whiteboard Brief
General Flow
CT Barbell Flow :15 - :20
Double-Under | tell, show, do, check
Establish position
The grip should be towards the end of the handles, allowing for better control and wrist movement.
Keep the elbows close to the body, pointing downward.
Hands should be slightly in front of the body so that you can see them in your peripheral vision while looking forward.
Focus on timing wrist speed
Focus on wrist rotation and quicken the pace of the jump rope
Focus on enhance footwork and coordination.
Focus on controlling the cadence and wrist speed
Focus on speeding up the wrist for the double
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 pacing. If athletes are significantly off the target distance, encourage modifying the distance.
Catch position. Cue butt back, feet flat, knees out, and elbows up. Cue “fast elbows”.
Continue to look for good positioning. Athletes hands should be down and slightly in front of them. Cue athletes to spin quick with the wrists. Cue athletes to jump straight up and keep from tucking or piking their feet.
AMRAP 5 x 3
400m run
9 DB Power Cleans
21 Double Unders
“If you fight for your limitations, you get to keep them.” - Jim Kwik
Our harshest critic is in between our ears.
We’ve all been there... telling ourselves we suck. That we’re simply not good enough. Too old, too young, not good looking enough, not smart enough.
Each time we tell ourselves these things, we add one more vote to become them. The mind has this incredible power to bring into this world whatever we fixate on.
Yet what can be the harshest critic, can be the most powerful ally. Let’s leverage those thoughts to our best advantage.
4 Sets:
12 Banded goodmornings
10 Heavy double DB deadlifts
Rest 2 Minutes Between Sets
