Alternative Athletics: Power Cleans

WARM-UP
2 sets:
1:00 jump rope
1:00 50-foot shuttle run
1:00 Plank

EMOM 6:
3-5 Seated Box Jump
– Increase height each minute.

1 set:
5 hang muscle cleans (empty barbell or training bar)
5 high hang clean
5 Power Clean

4 sets:
5 power cleans
– Build in load.

NOTES

• Use the first two sets to elevate your heart rate and increase your range of motion.
• The purpose of the EMOM is to build up your explosiveness.
• In the last four sets, increase the loading on the barbell to build up to your working weight.

TEST - Everyone
9 sets for load:
5-5-3-3-3-1-1-1-1:
Power Clean or Squat Clean


Stimulus & Goals

• Retest from 230223.
• 9 total heavy sets, building to a heavy single or new PR.
• Athletes will lift once every 2:30.
• Touch-and-go reps on the sets of 5 and 3.

Strategy

• Begin your first set of five around 70% of your 1-RM. You may increase the loading on the second set.
• Begin your first set of three around 80% of your 1-RM. You may increase the loading on the next two sets.
• Focus on being aggressive through the extension of the hips and then being quick to get the elbows around.

Competition: 75 min

Warm up: 20 min
See Above

Workout 1: 20 min
Today’s Rx

Workout 2: 15 min
4 rounds for time:
400-m Run
10 Push Jerk (105/155 lb)

Stimulus & Goals

• 9:00-14:00.
• Complete each run in 2:30 or less.
• Push jerk loading should allow you to finish each set in 2 sets or less.

Strategy

• Push the pace on the run and then hang on for dear life.
• Go into each set of push jerks with the intent to go unbroken.
• After your last push jerk, get out on the run as quickly as possible.

Workout 3: 10 min
EMOM 10:
Min. 1 | :30 Strict Toes to Bar
Min. 2 | 5-10 Strict Ring Dips

NOTES

• Scale the range of motion of the toes-to-bar or adjust the movement to V-ups as needed. Substitute with banded ring dips or ring support holds as needed.

Stretching: 10 min
1 set:
1:00 Foam Roll Upper Back
1:00 Seated Straddle Stretch
1:00 forearm stretch