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Posts Tagged ‘Hang Squat Clean’

Monday 05.13.19

Warm-Up

A) 2 Rounds:

10 Wall Balls
10 Sit-Ups
10 Dumbbell Push Press

B) 2 Rounds:

3 Strict Pull-Ups
10 cal Row
10 Ring Rows
10 cal Row
15 Air Squats
10 cal Row

Strength

Hang Clean Above The Knees + Hang Clean Below The Knee + Clean
[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×3 sets

Strength Tip

Build to an RPE of 8 for 3 sets, performing the complete complex with every weight jump. The first 2 movements will start with a deadlift to the appropriate position. The last lift will be from the ground.
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

EMOMDAY

Every 2 Minutes x 5 rounds:

3 Bar Muscle-Ups
6 Hang Squat Cleans
9 Calorie Row

RX+: 155#/105#
RX:135#/95#
AX: 95#/65#. Chest-to-bar pull-ups

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.

Muscle-Up: you should be able to complete all 3 repetitions in one set, scale repetitions as needed.

Squat Clean: you should be able to complete all repetitions in one set. Scale as needed.

Cal Row: Push It! This station should not take you more than 45 seconds.

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Monday 05.13.19

Warm-Up

A) 2 Rounds:

10 Wall Balls
10 Sit-Ups
10 Dumbbell Push Press

B) 2 Rounds:

3 Strict Pull-Ups
10 cal Row
10 Ring Rows
10 cal Row
15 Air Squats
10 cal Row

Strength

Hang Clean Above The Knees + Hang Clean Below The Knee + Clean
[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×3 sets

Strength Tip

Build to an RPE of 8 for 3 sets, performing the complete complex with every weight jump. The first 2 movements will start with a deadlift to the appropriate position. The last lift will be from the ground.
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

EMOMDAY

Every 2 Minutes x 5 rounds:

3 Bar Muscle-Ups
6 Hang Squat Cleans
9 Calorie Row

RX+: 155#/105#
RX:135#/95#
AX: 95#/65#. Chest-to-bar pull-ups

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.

Muscle-Up: you should be able to complete all 3 repetitions in one set, scale repetitions as needed.

Squat Clean: you should be able to complete all repetitions in one set. Scale as needed.

Cal Row: Push It! This station should not take you more than 45 seconds.

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Thursday 05.09.19

Warm-Up

A) 2 Rounds:

200m Run
20 Ring Rows
20 Sit-Ups

B) 2 Rounds with an empty bar:

4 Sumo Deadlift High Pull
4 Front Squat
4 Push Press

Strength

Hang Clean Above The Knees + Hang Clean Below The Knee + Clean

1 @ RPE 6
1 @ RPE 7
1 @ RPE 8 x 3 sets

Objective: build to an RPE of 8 for 3 sets, performing the complete complex with every weight jump. The first 2 movements will start with a deadlift to the appropriate position. The last lift will be from the ground. \
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

Capacity

5 Barbell Strict Press, 75#/55#
5 Sumo Deadlift High Pulls, 75#/55#
400m Run
10 Barbell Strict Press, 75#/55#
10 Sumo Deadlift High Pulls 75#/55#
400m Run
15 Barbell Strict Press, 75#/55#
15 Sumo Deadlift High Pulls 75#/55#
400m Run
20 Barbell Strict Press, 75#/55#
20 Sumo Deadlift High Pulls 75#/55#
400m Run

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.

Strict Press: you should choose a load that you can complete in sets of 5.

Sumo Deadlift High Pull: You should choose a load that you can complete in sets of 5.

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Thursday 05.09.19

Warm-Up

A) 2 Rounds:

200m Run
20 Ring Rows
20 Sit-Ups

B) 2 Rounds with an empty bar:

4 Sumo Deadlift High Pull
4 Front Squat
4 Push Press

Strength

Hang Clean Above The Knees + Hang Clean Below The Knee + Clean

1 @ RPE 6
1 @ RPE 7
1 @ RPE 8 x 3 sets

Objective: build to an RPE of 8 for 3 sets, performing the complete complex with every weight jump. The first 2 movements will start with a deadlift to the appropriate position. The last lift will be from the ground.
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

Capacity

5 Barbell Strict Press, 75#/55#
5 Sumo Deadlift High Pulls, 75#/55#
400m Run
10 Barbell Strict Press, 75#/55#
10 Sumo Deadlift High Pulls 75#/55#
400m Run
15 Barbell Strict Press, 75#/55#
15 Sumo Deadlift High Pulls 75#/55#
400m Run
20 Barbell Strict Press, 75#/55#
20 Sumo Deadlift High Pulls 75#/55#
400m Run

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.

Strict Press: you should choose a load that you can complete in sets of 5.

Sumo Deadlift High Pull: You should choose a load that you can complete in sets of 5.

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Monday 04.29.19

Warm-Up

A) 2 Rounds:

250m Row
10 Wall Balls
10m Broad Jump

B) EMOM x 2 minutes:

4 Front Squat, with’ an empty barbell
4 Push Press, with an empty barbell
4 Thrusters, with an empty barbell

– Sit-Ups in the remaining amount of time

Strength

Hang Clean Above The Knees + Hang Clean Below The Knee + Clean

1 rep @ RPE 6
1 rep @ RPE 7
1 rep @ RPE 8×2

Objective: build to an RPE of 8 for 2 sets, performing the complete complex with every weight jump. The first 2 movements will start with a deadlift to the appropriate position. The last lift will be from the ground.

In this set, we use 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

“EMOMDAY”

Every 3 minutes x 6 rounds, alternate stations A and B:

A. 500m Row

B.
8 Power Snatches
8 Overhead Squats
8 Burpees Over-the-Bar

RX+:95#/65#
RX: 75#/55#
AX: Front Squats. 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.

Note: you will perform each station 3 times, alternating a total of 6 rounds.

Row: you should not take more than 2:15 seconds for this station, scale according to your 500m row pace.

B: each station should take you under 40 seconds to complete. You should have over 1 minute of rest in this station, scale load and movement as needed.

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Monday 04.29.19

Warm-Up

A) 2 Rounds:

250m Row
10 Wall Balls
10m Broad Jump

B) EMOM x 2 minutes:

4 Front Squat, with’ an empty barbell
4 Push Press, with an empty barbell
4 Thrusters, with an empty barbell

– Sit-Ups in the remaining amount of time

Strength

Hang Clean Above The Knees + Hang Clean Below The Knee + Clean

1 rep @ RPE 6
1 rep @ RPE 7
1 rep @ RPE 8×2

Objective: build to an RPE of 8 for 2 sets, performing the complete complex with every weight jump. The first 2 movements will start with a deadlift to the appropriate position. The last lift will be from the ground.

In this set, we use 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

“EMOMDAY”

Every 3 minutes x 6 rounds, alternate stations A and B:

A. 500m Row

B.
8 Power Snatches
8 Overhead Squats
8 Burpees Over-the-Bar

RX+:95#/65#
RX: 75#/55#
AX: Front Squats. 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.

Note: you will perform each station 3 times, alternating a total of 6 rounds.

Row: you should not take more than 2:15 seconds for this station, scale according to your 500m row pace.

B: each station should take you under 40 seconds to complete. You should have over 1 minute of rest in this station, scale load and movement as needed.

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Friday 04.26.19

Warm-Up

A) 1 Round:

10m Broad Jumps
10m Butt Kickers
10m High Knees
10 Air Squats

B) 9-6-3 reps of:

Muscle Clean, at mid shin

10-10-10 reps of:

Russian Swings

Strength

EMOMx12 minutes

2 Power Cleans, from floor

Objective: start with between 60-65% 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 each round 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 3 Minutes x 6 Rounds:

6 Hang Squat Cleans, 135#/95#
12/10 Calorie Row
24 Double-Unders

Workout Tip

Cleans: choose a weight that you can complete in 1 unbroken set. The goal is to get on the rower quick! Scale the load as needed.

Row: sprint this station and complete all 12/10 calories in 60 seconds or less. Scale as needed.

Double-Unders: complete all repetitions in 30 seconds or less, scale repetitions as needed.

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Friday 04.26.19

Warm-Up

A) 1 Round:

10m Broad Jumps
10m Butt Kickers
10m High Knees
10 Air Squats

B) 9-6-3 reps of:

Muscle Clean, at mid shin

10-10-10 reps of:

Russian Swings

Strength

EMOMx12 minutes

2 Power Cleans, from floor

Objective: start with between 60-65% 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 each round 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 3 Minutes x 6 Rounds:

6 Hang Squat Cleans, 135#/95#
12/10 Calorie Row
24 Double-Unders

Workout Tip

Cleans: choose a weight that you can complete in 1 unbroken set. The goal is to get on the rower quick! Scale the load as needed.

Row: sprint this station and complete all 12/10 calories in 60 seconds or less. Scale as needed.

Double-Unders: complete all repetitions in 30 seconds or less, scale repetitions as needed.

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Saturday 11.24.18

Warm-Up

A) 1 Round:
400m Row

Then,
10-8-6-4-2:

Dumbbell Thrusters, 25#/15#
Dumbbell Snatches, 25#/15#

B) 2 Rounds with an empty bar:

4 Strict Press
4 Front Squats
4 Hang Squat Cleans

Strength

Squat Clean

3 sets x 3 reps @ 76% of the top weight of EMOMx18 single

EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 76lbs for their 3s.

Note: if athletes do not have a top weight for this movement, build to a weight that is moderately challenging but repeatable for 3 repetitions and 3 sets.

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:

400m Run
15 Wall Ball, 20#/14# ‘
12 Dumbbell Power Clean*
9 Box Jumps, 24#/20#

AX:35#/25#
RX: 50#/35#

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!

Run – athletes should not take more than 2 minutes on the run scale distance as needed.

Wall Balls/DB Power Cleans: athletes should choose a load that they unbroken complete in unbroken sets. Scale as needed.

Box Jump: athletes should complete all box jumps in 40 seconds or less. Scale to step ups.

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Saturday 11.24.18

Warm-Up

A) 1 Round:
400m Row

Then,
10-8-6-4-2:

Dumbbell Thrusters, 25#/15#
Dumbbell Snatches, 25#/15#

B) 2 Rounds with an empty bar:

4 Strict Press
4 Front Squats
4 Hang Squat Cleans

Strength

Squat Clean

3 sets x 3 reps @ 76% of the top weight of EMOMx18 single

EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 76lbs for their 3s.

Note: if athletes do not have a top weight for this movement, build to a weight that is moderately challenging but repeatable for 3 repetitions and 3 sets.

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:

400m Run
15 Wall Ball, 20#/14# ‘
12 Dumbbell Power Clean*
9 Box Jumps, 24#/20#

AX:35#/25#
RX: 50#/35#

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!

Run – athletes should not take more than 2 minutes on the run scale distance as needed.

Wall Balls/DB Power Cleans: athletes should choose a load that they unbroken complete in unbroken sets. Scale as needed.

Box Jump: athletes should complete all box jumps in 40 seconds or less. Scale to step ups.

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Saturday 08.11.18

Warm-Up

A) 1 Round:

400m Row
10 Wall Balls, 14#/10#
300m Row
10 Wall Balls
200m Row
10 Wall Balls
100m Row
10 Wall Balls

Strength

Front Squat
3 sets x 5 reps

Objective: build to a weight that can be repeated 3 times. Rest 3 minutes between sets. (Compare to 7/20)

Strength Tip

Front Squats: bar should be flushed with the shoulders with the elbows high. Triceps should be parallel to the floor. Maintain an upright posture focusing on keeping the elbows as high as possible as you squat down and as you come back up from the squat. (Compare to 7/20)

Workout

For Time:

30-20-10
Calorie on the Rower

10-20-30
Hang Squat Snatch*

RX+: 115#/75#
RX: 95#/65#
AX: Hang Squat Clean, 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

Row: athletes should not take more than 3 minutes for the round of 30. /2 minutes for the round of 20. 1 minute for the round of 10! Scale calories appropriately.

Snatch: athletes should choose a weight that they can complete 5 repetitions in a row before dropping the bar. Athletes that have trouble performing the overhead squat may scale the movement to hang squat cleans.

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Saturday 08.11.18

Warm-Up

A) 1 Round:

400m Row
10 Wall Balls, 14#/10#
300m Row
10 Wall Balls
200m Row
10 Wall Balls
100m Row
10 Wall Balls

Strength

Front Squat
3 sets x 5 reps

Objective: build to a weight that can be repeated 3 times. Rest 3 minutes between sets. (Compare to 7/20)

Strength Tip

Front Squats: bar should be flushed with the shoulders with the elbows high. Triceps should be parallel to the floor. Maintain an upright posture focusing on keeping the elbows as high as possible as you squat down and as you come back up from the squat. (Compare to 7/20)

Workout

For Time:

30-20-10
Calorie on the Rower

10-20-30
Hang Squat Snatch*

RX+: 115#/75#
RX: 95#/65#
AX: Hang Squat Clean, 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

Row: athletes should not take more than 3 minutes for the round of 30. /2 minutes for the round of 20. 1 minute for the round of 10! Scale calories appropriately.

Snatch: athletes should choose a weight that they can complete 5 repetitions in a row before dropping the bar. Athletes that have trouble performing the overhead squat may scale the movement to hang squat cleans.

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