Trifecta Trifecta

Posts Tagged ‘Hang Power Clean’

Tuesday 06.11.19

Warm-Up

A) 2 Rounds:

5 Kettlebell Windmills Each, side
10 Russian Kettlebell Swings
15 Overhead Squats, with a PVC Pipe

B) Every 3 Minutes x 3, with an empty barbell:

3 Snatch High Pull, above the knee
3 Muscle Snatches, above the knee
3 Overhead Squats

Strength

Snatch

2 @ RPE6
2 @ RPE7x2 sets
2 @ RPE8x3 sets

Strength Tip

Objective: build to an RPE of 7 for 2 sets, then build to an RPE of 8 for 3 sets, performing the Olympic movement with the assigned rep ranges with every weight jump.

If your technique is not there yet with the snatch, stay above the knees and master this position first before adding more range of motion. 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 lift the bar and receive the bar in the overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then repeat the movement for one more repetitions.

In this set, we use 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.

Workout

3 Minute AMRAP x 2 Rounds:

9 Deadlifts
6 Hang Power Cleans
3 Shoulder-To-Overhead

– 2 Minute Rest between rounds

Then,
3 min AMRAP:

Max Calorie Bike

RX+:135#/95#
RX: 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.
Each barbell section should be completed in an unbroken set. Scale load as needed.

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Tuesday 06.11.19

Warm-Up

A) 2 Rounds:

5 Kettlebell Windmills Each, side
10 Russian Kettlebell Swings
15 Overhead Squats, with a PVC Pipe

B) Every 3 Minutes x 3, with an empty barbell:

3 Snatch High Pull, above the knee
3 Muscle Snatches, above the knee
3 Overhead Squats

Strength

Snatch

2 @ RPE6
2 @ RPE7x2 sets
2 @ RPE8x3 sets

Strength Tip

Objective: build to an RPE of 7 for 2 sets, then build to an RPE of 8 for 3 sets, performing the Olympic movement with the assigned rep ranges with every weight jump.

If your technique is not there yet with the snatch, stay above the knees and master this position first before adding more range of motion. 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 lift the bar and receive the bar in the overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then repeat the movement for one more repetitions.

In this set, we use 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.

Workout

3 Minute AMRAP x 2 Rounds:

9 Deadlifts
6 Hang Power Cleans
3 Shoulder-To-Overhead

– 2 Minute Rest between rounds

Then,
3 min AMRAP:

Max Calorie Bike

RX+:135#/95#
RX: 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.
Each barbell section should be completed in an unbroken set. Scale load as needed.

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Thursday 03.14.19

Warm-Up

A)
400m Run
20 Kettlebell Swings
400m Row
200m Run
10 Kettlebell Swings
200m Row

B) 2 Rounds:

10 Deadlift, with an empty barbell
10 Strict Press, with an empty barbell

Strength

Deadlift

Heavy 5
Then 1×5 at 90% of heaviest 5 rep.

Objective: build to a heavy 5 rep Deadlift. Then take 10% off that number and perform the designated number of sets for 5 repetitions.

Workout

Capacity

5 Rounds:

15 Calorie Row
12 Deadlifts, 155#/105#
9 Hang Power Cleans, 155#/105#
6 Push Jerks, 155#/105#
2 Minute Rest

Workout Tip

Each round of this workout should not take more than 3 minutes to complete. Scale load as needed to make this happen

Deadlift: you should perform the movements in a touch and go format.

Hang Power Cleans: this should be a moderately loaded barbell, same as your light deadlifts.

Push Jerks: you should be able to complete each set in 2 sets or less.

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Thursday 03.14.19

Warm-Up

A)
400m Run
20 Kettlebell Swings
400m Row
200m Run
10 Kettlebell Swings
200m Row

B) 2 Rounds:

10 Deadlift, with an empty barbell
10 Strict Press, with an empty barbell

Strength

Deadlift

Heavy 5
Then 1×5 at 90% of heaviest 5 rep.

Objective: build to a heavy 5 rep Deadlift. Then take 10% off that number and perform the designated number of sets for 5 repetitions.

Workout

Capacity

5 Rounds:

15 Calorie Row
12 Deadlifts, 155#/105#
9 Hang Power Cleans, 155#/105#
6 Push Jerks, 155#/105#
2 Minute Rest

Workout Tip

Each round of this workout should not take more than 3 minutes to complete. Scale load as needed to make this happen

Deadlift: you should perform the movements in a touch and go format.

Hang Power Cleans: this should be a moderately loaded barbell, same as your light deadlifts.

Push Jerks: you should be able to complete each set in 2 sets or less.

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Saturday 03.09.19

Warm-Up

A) 3 Rounds of:

20 Calorie Row
10 Overhead Squats, with a PVC pipe
5 Strict Pull-Ups

B) 3 Rounds:

12 Ball Slams
6 Hang Cleans, with an empty bar
3 Thrusters, with an empty bar

Strength

Squat Clean

Heavy 3
Then 1×3 at 10% of heaviest 3 rep

Objective: build to a heavy three rep squat clean. Then take 10% off that number and perform the designated number of sets for 3 repetitions.

Strength Tip

If athletes’ technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position in the bottom of the front squat.

Workout

Capacity

4 Rounds For Time:

8 Hang Power Cleans
8 Calorie Bike
4 Bar Muscle-Ups

AX: 75#/55#
RX: 115#/75#
RX+:135#/95#

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.

Hang Power Cleans: You should be able to complete 8 repetitions in 2 sets or less.

Bar Muscle-Ups: If we are having trouble with muscle ups scale to 8 chest to bar pull-ups or 8 strict pull-ups.

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Saturday 03.09.19

Warm-Up

A) 3 Rounds of:

20 Calorie Row
10 Overhead Squats, with a PVC pipe
5 Strict Pull-Ups

B) 3 Rounds:

12 Ball Slams
6 Hang Cleans, with an empty bar
3 Thrusters, with an empty bar

Strength

Squat Clean

Heavy 3
Then 1×3 at 10% of heaviest 3 rep

Objective: build to a heavy three rep squat clean. Then take 10% off that number and perform the designated number of sets for 3 repetitions.

Strength Tip

If athletes’ technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position in the bottom of the front squat.

Workout

Capacity

4 Rounds For Time:

8 Hang Power Cleans
8 Calorie Bike
4 Bar Muscle-Ups

AX: 75#/55#
RX: 115#/75#
RX+:135#/95#

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.

Hang Power Cleans: You should be able to complete 8 repetitions in 2 sets or less.

Bar Muscle-Ups: If we are having trouble with muscle ups scale to 8 chest to bar pull-ups or 8 strict pull-ups.

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Thursday 02.21.19

Warm-Up

A) 3 Rounds:

Row 100m (sprint)
8 Dumbbell Snatch, 40lb/20lb
– Rest 30 sec
16 Sit-Ups
8 Good Mornings
– Rest 30 sec

B) 3 Rounds with an empty bar:

3 Front Squats
3 Muscle Snatches

Strength

Unbroken Power Snatches

3 sets x 3 reps

Objective: build each set, starting with the bar, in reps of 3 until you build to a challenging weight that is repeatable for the number of sets listed. Rest 3 Minutes in between sets.

Strength Tip

Start with an empty bar at mid-shin, and complete 3 Power Snatches without letting go of the bar. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then bring the bar back down and repeat for the repetitions listed.

Workout

Capacity

7 Rounds For Time:

7 Deadlifts
7 Hang Power Cleans
7 Front Squats

RX+:115#/75#
RX: 95#/65#
AX: 75#/55#

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.

You should be able to complete each section of the barbell movements unbroken. You may rest in between sections.

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Sunday 02.10.19

Warm-Up

A) 3 Rounds:

5 Burpees
10 Pull-Ups
10 Press, with an empty bar
20 Sit-Ups

B) 3 Rounds:

1min Calorie Bike at a 7/10 effort
10 Kettlebell Swings, 35#, 26#
100m Jog

Workout

“FOR THE 6”

6 Minute AMRAP:

10 Burpees Over The Bar
10 GHD Sit-Ups

– 2 Minute Rest

6 Minute AMRAP:

10 Hang Power Cleans 135#/95#
10 Box Jumps 24in/20in

– 2 Minute Rest

6 Minute AMRAP:

10 Front Squats 135#/95#
10 Shoulder-to-Overhead 135#/95#

– 2 Minute Rest

6 Minute AMRAP:

10 Cal Row
10 Kettlebell Swings, 53#/35#

– 2 Minute Rest

Workout Tip

Toes-to-Bar: you should complete all repetitions in 2 sets or less, scale to Knees to Elbow if needed.

Hang Power Clean: you should complete all repetitions in 2 sets or less, scale load as needed.

Box Jumps: you may step up and step down.

Front Squats: you should use the same weight as the hang power cleans.

Shoulder-to-Overhead: you should complete all repetitions in 2 sets or less, scale load as needed.

Cal Row: this station should not take more than 40 seconds to complete.

Kettlebell Swings: should be unbroken!

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Sunday 02.10.19

Warm-Up

A) 3 Rounds:

5 Burpees
10 Pull-Ups
10 Press, with an empty bar
20 Sit-Ups

B) 3 Rounds:

1min Calorie Bike at a 7/10 effort
10 Kettlebell Swings, 35#, 26#
100m Jog

Workout

“FOR THE 6”

6 Minute AMRAP:

10 Burpees Over The Bar
10 GHD Sit-Ups

– 2 Minute Rest

6 Minute AMRAP:

10 Hang Power Cleans 135#/95#
10 Box Jumps 24in/20in

– 2 Minute Rest

6 Minute AMRAP:

10 Front Squats 135#/95#
10 Shoulder-to-Overhead 135#/95#

– 2 Minute Rest

6 Minute AMRAP:

10 Cal Row
10 Kettlebell Swings, 53#/35#

– 2 Minute Rest

Workout Tip

Toes-to-Bar: you should complete all repetitions in 2 sets or less, scale to Knees to Elbow if needed.

Hang Power Clean: you should complete all repetitions in 2 sets or less, scale load as needed.

Box Jumps: you may step up and step down.

Front Squats: you should use the same weight as the hang power cleans.

Shoulder-to-Overhead: you should complete all repetitions in 2 sets or less, scale load as needed.

Cal Row: this station should not take more than 40 seconds to complete.

Kettlebell Swings: should be unbroken!

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Sunday 01.27.19

Warm-Up

A) Every 4 Minutes x 3 rounds:

200m Run
10 Wall Balls, 12#/10#
10 Empty Bar Deadlifts

B) 4 Rounds:

4 Strict Press, with an empty bar
8 Front Squats, with an empty bar
6 Kettlebell Windmill, each arm

Workout

4 Rounds:

400m Run
20 Wall Balls, 20#/14#
10 Hang Power Clean, 95#/65#
10 Push Jerks, 95#/65#

Then:

2 Rounds:

400m Run
20 Bar Dips
10 Turkish Get Ups Right, 53#/35#
10 Turkish Get Ups Left, 53#/35#

Workout Tip

Run: you should not take more than 2 minutes to complete the run, scale the run to 200M if needed.

Barbell: barbell movements should be completed in 1-2 sets every round. Scale the load as needed.

Bar Dips: this section should not take more than 90 seconds to complete, scale to close grip pushups if needed.

Turkish Get Ups: if this is challenging, scale load significantly, and if needed scale to a light dumbbell.

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Sunday 01.27.19

Warm-Up

A) Every 4 Minutes x 3 rounds:

200m Run
10 Wall Balls, 12#/10#
10 Empty Bar Deadlifts

B) 4 Rounds:

4 Strict Press, with an empty bar
8 Front Squats, with an empty bar
6 Kettlebell Windmill, each arm

Workout

4 Rounds:

400m Run
20 Wall Balls, 20#/14#
10 Hang Power Clean, 95#/65#
10 Push Jerks, 95#/65#

Then:

2 Rounds:

400m Run
20 Bar Dips
10 Turkish Get Ups Right, 53#/35#
10 Turkish Get Ups Left, 53#/35#

Workout Tip

Run: you should not take more than 2 minutes to complete the run, scale the run to 200M if needed.

Barbell: barbell movements should be completed in 1-2 sets every round. Scale the load as needed.

Bar Dips: this section should not take more than 90 seconds to complete, scale to close grip pushups if needed.

Turkish Get Ups: if this is challenging, scale load significantly, and if needed scale to a light dumbbell.

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Friday 01.18.19

Warm-Up

A) 3 Rounds:

40 Single Unders
20 Double-Unders
10m High Knees
10m Butt Kickers
10m Broad Jumps

B) For Quality not for time, 12-10-8 reps with an empty bar:

Hang Power Cleans
Front Squats
Strict Press

Strength

EMOM x 12 min
1 Power Clean From Floor
1 Front Squat

Objective: start with between 65-70% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power Clean with good mechanics. After every 2 perfect rounds, add load to the bar.

Strength Tip

If your technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. 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 lift the bar and receive the bar in the front rack position with the hip crease of above parallel.

Workout

Every 2 minutes for 8 rounds
(alternate between station A and B)

A.
4 Deadlifts
4 Hang Power Cleans*
4 Front Squats
40 Double-Unders

B.
400M Run

RX+:155#/105#
RX: 135#/95#
AX: 95#/65#

Workout Tip

Barbell Movements: you should complete each segment of the barbell complex unbroken, scale the load as needed to move quickly through the complex.

Run: the run should not take you more than 90 seconds to complete, scale to 200m if needed.

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