Wednesday, 1/2

Power Clean Technique

5 Sets: 
1 x 3-Pause Power Clean Video
1 Power Clean

Set #1 - 50% of 1RM Power Clean
Set #2 - 55% of 1RM Power Clean
Sets #3+4+5 - 60% of 1RM Power Clean

In the 3-Pause Power Clean, we have three separate positions we are pausing in.
Pause #1 - Knee-Level
Pause #2 - Mid-Thigh (Jumping Position)
Pause #3 - Quarter Squat (Receiving Position)

Purpose of the pausing power clean prior to the "full speed" repetition is to confirm these crucial positions.

Power Clean + Handstand Pushup

On the Minute x 6 Rounds:
30% of Max Kipping Handstand Pushups
3-3-2-2-1-1: Power Cleans

Rounds #1+2 are completed with 3 Power Cleans.
Rounds #3+4 are with 2, with Rounds #4+5 with 1.
Throughout, it is our aim to build to moderate loads, but not full max effort sets.

"Air Walker"

AMRAP 20:
25/18 Calorie Row
50 Double-Unders
3 Rounds of "The Chief"

1 Round of "The Chief":
3 Power Cleans (135/95)
6 Pushups
9 Air Squats

Freddy HansenComment