Trifecta Trifecta

Posts Tagged ‘Hang Power Clean’

Monday 09.23.19

Warm-Up

A) 2 Rounds:

400m Run
– Rest 2 minutes

B) 3 Rounds:

5 Hang Power Cleans, above the knees
5 Hang Power Cleans, below the knees

Strength

Power Clean, From Ground:

1 rep @ RPE 6
1 rep @ RPE 7
1 rep @ RPE 8
1 rep @ RPE 9

Then, 2 reps x 4 sets at 85% of [email protected]

Strength Tip

In this set, we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Objective: build to an RPE of 9 for 1 set of 2 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 4 more sets of 2 repetitions.

Power Clean, from Floor: grab the bar in your clean grip. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the ground position, drive aggressively with the legs and lift the bar and receive the bar in the front rack position with the hip crease of above parallel. Repeat as needed.

Workout

EMOMDAY

Every 2 Minutes for 4 rounds:

A.
400m Run

B. 2 Rounds:

5 Hang Power Snatches, 95#/65#
5 Hang Power Cleans, 95#/65#
5 Thrusters, 95#/65#

AX: 75#/65#
RX: As is
RX+: 115#/75#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.

Each 2-minute section should have some rest set in. If 400M is a challenging distance to run under 2 minutes, scale to 200M Run. The load of the barbell should be moderate to light. Each section of 5s should be unbroken. Each round should take 45 seconds or less. Scale load as needed.

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Monday 09.23.19

Warm-Up

A) 2 Rounds:

400m Run
– Rest 2 minutes

B) 3 Rounds:

5 Hang Power Cleans, above the knees
5 Hang Power Cleans, below the knees

Strength

Power Clean, From Ground:

1 rep @ RPE 6
1 rep @ RPE 7
1 rep @ RPE 8
1 rep @ RPE 9

Then, 2 reps x 4 sets at 85% of [email protected]

Strength Tip

In this set, we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Objective: build to an RPE of 9 for 1 set of 2 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 4 more sets of 2 repetitions.

Power Clean, from Floor: grab the bar in your clean grip. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the ground position, drive aggressively with the legs and lift the bar and receive the bar in the front rack position with the hip crease of above parallel. Repeat as needed.

Workout

EMOMDAY

Every 2 Minutes for 4 rounds:

A.
400m Run

B. 2 Rounds:

5 Hang Power Snatches, 95#/65#
5 Hang Power Cleans, 95#/65#
5 Thrusters, 95#/65#

AX: 75#/65#
RX: As is
RX+: 115#/75#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.

Each 2-minute section should have some rest set in. If 400M is a challenging distance to run under 2 minutes, scale to 200M Run. The load of the barbell should be moderate to light. Each section of 5s should be unbroken. Each round should take 45 seconds or less. Scale load as needed.

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Sunday 09.15.19

Warm-Up

A) 2 Rounds:

200m Row
200m Run
10 Air Squats
10 Push-Ups

B) 2 Rounds:

5 Hang Power Cleans
5 Push Press
5 Front Squats

Workout

0:00-5:00
800m Run

5:00-10:00
AMRAP:
9 Wall Balls, 20#/14#
6 Power Cleans, 115#/75#
3 Shoulder-to-Overhead, 115#/75#

10:00-15:00
800m Row

15:00-20:00
800m Run

20:00-25:00
AMRAP
9 Wall Balls, 20#/14#
6 Power Cleans, 115#/75#
3 Shoulder to Overhead, 115#/75#

25:00-30:00
800m Row

RX+ – 135#/95#
RX – As is.
AX – 95#/65#

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.
RX – Most athletes that have training experience and want a little push!
RX+ – Competitive athletes that want a little more dose of the good stuff.

Running: this station should not take more than 4 minutes to complete. Scale to 600M

Rowing: this station should not take more than 4 minutes to complete. Scale to 600M

AMRAP: wall balls should be complete in unbroken sets, and power clean should be moderate to light weight, scale as needed. The same weight for power clean should be used for the shoulder to overhead movement.

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Sunday 09.15.19

Warm-Up

A) 2 Rounds:

200m Row
200m Run
10 Air Squats
10 Push-Ups

B) 2 Rounds:

5 Hang Power Cleans
5 Push Press
5 Front Squats

Workout

0:00-5:00
800m Run

5:00-10:00
AMRAP:
9 Wall Balls, 20#/14#
6 Power Cleans, 115#/75#
3 Shoulder-to-Overhead, 115#/75#

10:00-15:00
800m Row

15:00-20:00
800m Run

20:00-25:00
AMRAP
9 Wall Balls, 20#/14#
6 Power Cleans, 115#/75#
3 Shoulder to Overhead, 115#/75#

25:00-30:00
800m Row

RX+ – 135#/95#
RX – As is.
AX – 95#/65#

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.
RX – Most athletes that have training experience and want a little push!
RX+ – Competitive athletes that want a little more dose of the good stuff.

Running: this station should not take more than 4 minutes to complete. Scale to 600M

Rowing: this station should not take more than 4 minutes to complete. Scale to 600M

AMRAP: wall balls should be complete in unbroken sets, and power clean should be moderate to light weight, scale as needed. The same weight for power clean should be used for the shoulder to overhead movement.

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Wednesday 09.11.19

Warm-Up

A) 3 Rounds:

15m High Knees
15m Broad Jump
15m Butt Kickers
15 Russian Swings

B) 500m Row

Then, 2 rounds:

5 Hang Power Cleans, above the knee
5 Hang Power Cleans, below the knee.

Strength

Power Clean, From Ground

2 reps @ RPE 6
2 reps @ RPE 7
2 reps @RPE 8
2 reps @ RPE 9
Then 4 set at 85% of [email protected]

Strength Tip

In this set, we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Objective: build to an RPE of 9 for 1 set of 2 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 4 more sets of 2 repetitions.

Power Clean from Floor: grab the bar in your clean grip. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the ground position, drive aggressively with the legs and lift the bar and receive the bar in the front rack position with the hip crease of above parallel. Repeat as needed.

Workout

21-15-9 For Time:

Thrusters, 75#/55#
Burpees Over the Bar

9-15-21:

Calorie Row

AX: 45#/35#
RX: As is
RX+: 115#/75#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+: competitive athletes that want a little more dose of the good stuff.

Thrusters: you should choose a load that you can complete each round in 2 minutes or less.
Row: each round of rowing should be increasing each round.

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Wednesday 09.11.19

Warm-Up

A) 3 Rounds:

15m High Knees
15m Broad Jump
15m Butt Kickers
15 Russian Swings

B) 500m Row

Then, 2 rounds:

5 Hang Power Cleans, above the knee
5 Hang Power Cleans, below the knee.

Strength

Power Clean, From Ground

2 reps @ RPE 6
2 reps @ RPE 7
2 reps @RPE 8
2 reps @ RPE 9
Then 4 set at 85% of [email protected]

Strength Tip

In this set, we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Objective: build to an RPE of 9 for 1 set of 2 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 4 more sets of 2 repetitions.

Power Clean from Floor: grab the bar in your clean grip. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the ground position, drive aggressively with the legs and lift the bar and receive the bar in the front rack position with the hip crease of above parallel. Repeat as needed.

Workout

21-15-9 For Time:

Thrusters, 75#/55#
Burpees Over the Bar

9-15-21:

Calorie Row

AX: 45#/35#
RX: As is
RX+: 115#/75#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+: competitive athletes that want a little more dose of the good stuff.

Thrusters: you should choose a load that you can complete each round in 2 minutes or less.
Row: each round of rowing should be increasing each round.

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Saturday 09.07.19

Warm-Up

A) 1 Round:

200m Run
20 Air Squats
20 Sit-Ups
200m Run

B) 2 Rounds:

12 Dumbbell Deadlifts
6 Dumbbell Front Squats
3 Dumbbell Hang Cleans
1 Minute rest

Strength

Hang Power Clean, From Ground

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @RPE 8
3 reps @ RPE 9
Then 3 set at 85% of [email protected]

Strength Tip

In this set, we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Objective: build to an RPE of 9 for 1 set of 3 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 3 more sets of 3 repetitions.

Power Clean from Floor: grab the bar in your clean grip. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the ground position, drive aggressively with the legs and lift the bar and receive the bar in the front rack position with the hip crease of above parallel. Repeat as needed.

Workout

For Time:
6 Bar Muscle-Ups
12 Squat Cleans
400m Run
4 Bar Muscle-Ups
8 Squat Cleans
400m Run
2 Bar Muscle-Ups
4 Squat Cleans
400m Run

Workout Tip

Bar Muscle Ups: scale to 2x Chest to Bar Pull-Ups if bar Muscle-Ups are challenging. Each station of bar Muscle-Ups should not be broken up in more than 3 sets each round.

Squat Cleans: this load should be moderate. You should be able to complete each round in 2 minutes or less for the first round, 90 seconds the second round, and 1 minute the third round.

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Saturday 09.07.19

Warm-Up

A) 1 Round:

200m Run
20 Air Squats
20 Sit-Ups
200m Run

B) 2 Rounds:

12 Dumbbell Deadlifts
6 Dumbbell Front Squats
3 Dumbbell Hang Cleans
1 Minute rest

Strength

Hang Power Clean, From Ground

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @RPE 8
3 reps @ RPE 9
Then 3 set at 85% of [email protected]

Strength Tip

In this set, we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Objective: build to an RPE of 9 for 1 set of 3 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 3 more sets of 3 repetitions.

Power Clean from Floor: grab the bar in your clean grip. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the ground position, drive aggressively with the legs and lift the bar and receive the bar in the front rack position with the hip crease of above parallel. Repeat as needed.

Workout

For Time:
6 Bar Muscle-Ups
12 Squat Cleans
400m Run
4 Bar Muscle-Ups
8 Squat Cleans
400m Run
2 Bar Muscle-Ups
4 Squat Cleans
400m Run

Workout Tip

Bar Muscle Ups: scale to 2x Chest to Bar Pull-Ups if bar Muscle-Ups are challenging. Each station of bar Muscle-Ups should not be broken up in more than 3 sets each round.

Squat Cleans: this load should be moderate. You should be able to complete each round in 2 minutes or less for the first round, 90 seconds the second round, and 1 minute the third round.

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Thursday 08.29.19

Warm-Up

A) 2 Rounds:

15m High Knees
15m Butt Kickers
15 Ball Slams
15 Air Squats

B) 1 Round:

400m Run
10 Wall Balls
10 American Swings
400m Run

Strength

Hang Power Clean, Below Knees

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @RPE 8
3 reps @ RPE 9
Then 3 sets at 85% of [email protected]

Strength Tip

In this set, we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Objective: build to an RPE of 9 for 1 set of 3 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 3 more sets of 3 repetitions.

Deadlift the bar, then hinge at the hips until the bar is above the knee. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the below the knee position, drive aggressively with the legs and lift the bar and receive the bar in the front rack position with the hip crease of above parallel. Repeat as needed.

Workout

5 Minute AMRAP:

10 Dumbbell Power Cleans, 50#/35#
100m Run
2 Minutes Rest

5 Minute AMRAP:

10 Dumbbell Shoulder-to-Overhead, 50#/35#
100m Run

Workout Tip

Dumbbell: you should be able to complete all repetitions with the dumbbell in 2 sets or less!
Run: sprint the 100M Run!

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Friday 08.23.19

Warm-Up

A) 2 rounds:

10 Calorie Row
10 Walking Lunges
10 Sit-Ups

B) 3 Rounds:

10 Dumbbell Push Press
5 Toes-to-bar

Strength

Hang Power Clean, Above Knees

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @RPE 8
3 reps @ RPE 9×1
Then, 3 sets at 85% of [email protected]

Strength Tip

In this set, we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Objective: build to an RPE of 9 for 1 set of 3 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 3 more sets of 3 repetitions.

Deadlift the bar, then hinge at the hips until the bar is above the knee. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the above the knee position, drive aggressively with the legs and lift the bar and receive the bar in the front rack position with the hip crease of above parallel. Repeat as needed.

Workout

In Teams of 2:

6×20 Calorie Row/Bike, Alternating every 20 calories.

Then 6 Rounds Alternating every complete round:

12 Lunges (6 Left/ 6 Right) 50#/35#
8 Dumbbell Snatches 50#/ 35#
4 Toes-To-Bar

Then,

6×20 Calorie Row/Bike, alternating every 20 calories.

Workout Tip

This is a team workout where one person works at a time. If you do not have a partner cut the rounds in ½ and have a 1:1 rest-work ratio.

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Thursday 08.29.19

Warm-Up

A) 2 Rounds:

15m High Knees
15m Butt Kickers
15 Ball Slams
15 Air Squats

B) 1 Round:

400m Run
10 Wall Balls
10 American Swings
400m Run

Strength

Hang Power Clean, Below Knees

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @RPE 8
3 reps @ RPE 9
Then 3 sets at 85% of [email protected]

Strength Tip

In this set, we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Objective: build to an RPE of 9 for 1 set of 3 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 3 more sets of 3 repetitions.

Deadlift the bar, then hinge at the hips until the bar is above the knee. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the below the knee position, drive aggressively with the legs and lift the bar and receive the bar in the front rack position with the hip crease of above parallel. Repeat as needed.

Workout

5 Minute AMRAP:

10 Dumbbell Power Cleans, 50#/35#
100m Run
2 Minutes Rest

5 Minute AMRAP:

10 Dumbbell Shoulder-to-Overhead, 50#/35#
100m Run

Workout Tip

Dumbbell: you should be able to complete all repetitions with the dumbbell in 2 sets or less!
Run: sprint the 100M Run!

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Friday 08.23.19

Warm-Up

A) 2 rounds:

10 Calorie Row
10 Walking Lunges
10 Sit-Ups

B) 3 Rounds:

10 Dumbbell Push Press
5 Toes-to-bar

Strength

Hang Power Clean, Above Knees

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @RPE 8
3 reps @ RPE 9×1
Then, 3 sets at 85% of [email protected]

Strength Tip

In this set, we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Objective: build to an RPE of 9 for 1 set of 3 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 3 more sets of 3 repetitions.

Deadlift the bar, then hinge at the hips until the bar is above the knee. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the above the knee position, drive aggressively with the legs and lift the bar and receive the bar in the front rack position with the hip crease of above parallel. Repeat as needed.

Workout

In Teams of 2:

6×20 Calorie Row/Bike, Alternating every 20 calories.

Then 6 Rounds Alternating every complete round:

12 Lunges (6 Left/ 6 Right) 50#/35#
8 Dumbbell Snatches 50#/ 35#
4 Toes-To-Bar

Then,

6×20 Calorie Row/Bike, alternating every 20 calories.

Workout Tip

This is a team workout where one person works at a time. If you do not have a partner cut the rounds in ½ and have a 1:1 rest-work ratio.

Continue ReadingNo Comments