Build over the Course of 3-4 sets to 70% performing Complex
Clean Grip Deadlift to the Hip
Hang Squat Clean
Squat Clean
Hang Squat Clean
Weightlifting
Squat Clean Complex: 12:00 to Complete
6 Sets
1 Hang Squat Clean
1 Squat Clean
1 Hang Squat Clean
3 Sets @ 70-75%
2 Sets @ 80%
1 Set @ 82%+
Extra Instructions / Points of Performance
% is Based on 1RM Clean
This complex must be unbroken. Focus on the bar remaining close and a snappy turnover into the catch. The primary goal today will be to hit the last set at over 80% of your 1RM Clean.
We can look to modify this complex for newer athletes to 3 Hang Power Clean + 3 Front Squats
Specific Workout Prep (6-8 minutes)
Go Over Barbell Cycling techniques at working loads with the focus on what this would look like with some touch and go reps vs. quick singles. The thought is to possibly hit a big set of Touch and Go to start and then dial things in with quick singles the rest of the way.
Primer: 3 Power Cleans + 150m Row + 3 Power Cleans
“Conditioning”
For Time
15 Power Cleans
500m Row
15 Power Cleans
Load: 60/40kg
Score = Time
Overview / Goals / Stimulus / Objectives
Goal Time Domain: 5-8 minutes
Time Cap: 10 minute
Primary Objective: Consistent barbell cycling and pace. Finish each set of 15 Power Cleans in under 2:00 minutes
Secondary Objective: Hard charging row at between 2-5k pace.
Stimulus: Barbell Cycling and Quad Stamina
RPE: 9/10
- This is meant to be a sprint effort while maintaining technical capacity on the barbell.
