Hang Power Cleans
On the 3:00 x 3 Sets:
8 Hang Power Cleans
Start First Set at 60% & Build
"Plywood"
"3 Rounds of
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
…Rest 1 min
2 Rounds of
10 Deadlifts
10 Hang Power Cleans
10 Front Squats
…Rest 1 min
1 Round of:
15 Deadlifts
15 Hang Power Cleans
15 Front Squats
Barbell: (115/85)
KG | (52/38)
4 Rounds:
4 Bar Muscle-ups
12 Thrusters (115/75)
16 GHD Sit-ups
20 Calorie Row
Rest 1:00 Between Rounds
In part 1 we have some high volume strength work. The load we build to in part 1 should give us information on what load we should choose for part 2. Make sure athletes understand it is an unbroken set of 8 for these sets. In part 2 we have a very DT-ish barbell only conditioning piece. Starting with low volume and more rounds and moving toward higher volume and fewer rounds means spiked breathing and heart rate if we aren't trying to control it from the start. Goal should be to make the most of that rest between intervals so that we can keep the intensity high through all three parts today. Athletes should use the same barbell for all three movements and all three rounds today.
Total time to complete work including rest
Barbell | Light. Something you can do 15 UB reps with.
Power clean catch
Teach the receiving position of the power clean as
Butt back
Feet flat
Knees out
Elbows up
Deadlift
Reduce Loading
Reduce Reps
Sub Dumbbells or Kettlebells
Good Mornings
Kettlebell Sumo Deadlift
Hang Power Clean
Reduce Loading
Sub Dumbbells
Front Squats
Reduce Loading
Reduce Reps
Sub Dumbbells
10/20/30 Air Squats
In part 1, you can pair athletes up in groups of 2. Due to the volume of the sets and the time it will take athletes to adjust loads, groups of 3 will likely be too many to manage within the time frame.
In part 2, make sure that all athletes have their own barbell as this should be a very cyclical and aggressive paced workout. Ensure that your room set-up is conducive to athletes having plenty of space to complete their reps safely. Rest time is based off each athlete's individual times.
Whiteboard Brief
General flow
CT Barbell Flow :15-:20 each
Deadlift | tell, show, do, check
Front Squat | tell, show, do, check
Hang Power Clean | tell, show, do, check
Practice Round
Break
Workout adjustments if needed
Look For
DB DT
5 Rounds of
12 DB deadlifts
9 DB Hang Power Cleans
6 DB Push jerks
Rest 3:00
…into
3 Rounds of DB DT
“Trade your expectation for appreciation, and the world changes around you” - Tony Robbins
Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them. There is however much to be said about taking a pause to our routine, to appreciate the fortune in our lives. The absolute abundance we are so lucky to have.
In a world where comforts are the "norm", we want to consciously remind ourselves how good our lives are.
The thought of losing those precious parts of our day is a sobering one. But despite it being a morbid thought, we will. There will be a final cup of morning coffee for us. There will be the last chance for us to listen to the radio. And if we are lucky enough to have kids, there will be a last time we *get* to wait in traffic as we drive them to soccer practice.
As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.
4 Sets
10 Alternating DB goblet curtsey squats
20 Hollow body rocks
