Alternative Athletics: 8 Set 2x Power Clean

WARM-UP
3 sets:
200/250-m Row
20 Air Squats
​
2 sets:
20 Alternating Spiderman Stretch (10/leg)
10 Inch-worm walkouts

4 sets:
:20 Squat Therapy
:10 Squat Therapy hold

1 set:
10 Back Squat (empty barbell or training bar)
5 back squats (add 10-45 lb to each side)
5 back squats (add 10-45 lb to each side)
3 back squats (add 10-45 lb to each side)
3 back squats (add 10-45 lb to each side)
– Your next weight should be your starting weight.
– Take weight out of a rack.

NOTES

• Use the first three sets to elevate the heart rate and limber up prior to getting a barbell.
• Focus on hitting positions and being in the right spot at the right time with the empty barbell, not just going through the motions.
• Increase the loading and build up to the load you’ll start with.
• If you need to perform an extra set or two before starting the main lift, then go for it.

RX / Intermediate / Beginner
8 sets for load:
2 Power Clean

Stimulus & Goals

• One of two heavy days this week to contrast with our gymnastics focus.

Strategy

• All sets 75% or greater.
• Build to a heavy set of 2 unbroken reps.
• Lift once every 2:30.

Competition: 100 min

Warm up: 20 min
See Above

Workout 1: 15 min
3 sets:
1 Back Squat
– Building to your heaviest single.
NOTES

• We are in the fourth week of our final weightlifting cycle for the year. This week we are taking a step back for the cleans and snatches. Take advantage of the lighter loads to work on moving as well as possible. The back squat and bench press are going to be where we lift heavy with an opportunity to work up to a new 1-rep max. Get after it and have fun!
• Today is the day we attempt a new 1-rep max back squat. Take your time warming up and ensure your squat feels great before starting. When attempting a new 1-rep max, never tie a PR. Always try and break it! Even if it’s a 5lb pr, that’s still a PR!
• Rest 3:00 between sets.

Workout 2: 20 min
For time:
6/9-cal Assault Bike
– Rest :30
11/15-cal Assault Bike
– Rest 1:00
16/21-cal Assault Bike
– Rest 1:30
21/27-cal Assault Bike
– Rest 2:00
26/33-cal Assault Bike
– Rest 3:00
31/39-cal Assault Bike

Stimulus & Goals

• Increasing distances after shorter sets with faster paces.
• Rest increases as distances increase.
• Sustain high power outputs for longer durations after harder efforts.
• Finish the first set in under :30, the second in 1:00, the third in 1:30, the fourth in 2:00, the fifth in 2:30, and the sixth in 3:30.

Strategy

• Complete each set at the fastest pace you can sustain without sprinting on the bike. This means a powerful push into the handles and pedals, but a rigid, strong, and stable body. Equate this to a fast run versus a sprint.
• Maintain this specific pacing on the bike.
• Come out strong on the first two sets and pull the pace back slightly on the third set. The pace you hold on the third set should be manageable but should get challenging for sets 4, 5, and 6.

Workout 3: 20 min
Today’s Rx

Workout 4: 15 min
Every 2:30 for 5 sets:
5 deficit High Pull Clean
-Stand on (45 lb) plates.
-Use 100% of your 1-rep max.

NOTES

• Use 100% of your 1-rep max clean. Stand on 45 lb plates to get yourself into a deficit and focus on creating good positions throughout the entire lift. This movement should make the pull more challenging because of the deficit. Think of standing with your chest and pushing with your legs throughout the entire movement.

Stretch: 10 min
3 sets:
20 Banded pull aparts
:30 Wrist Extension Stretch / arm