Power Cleans

Stimulus and Strategy:

Today’s workout is a heavy day power cleans. Each set is meant to be completed unbroken and in a touch-and-go fashion. Increase the weight across each set as long as technique and safety are maintained. Rest as needed between sets.

Scaling:

Reduce the loading of the barbell to maintain the safety and integrity of the lifts.

Use dumbbells to decrease the complexity of the movements.

In case of injury or limitation, perform the lift with a single dumbbell. The lift can also be broken down into bodyweight movements like hip extensions and box jumps.

Dynamic warm-up | 5:00

2 rounds:

:30 jumping jacks

10 shoulder taps + push-ups

10 alternating Spiderman twists

10 air squats

Squat therapy | 2:00

1-2 sets:

5 wall-facing squats

– Stop and hold for :02 after initiating, above parallel, and below parallel.

TECH | 2:00

Demonstrate power cleans

The Power Clean

Specific Warm-up

Power Clean Progression | 7:00

Using an empty barbell, perform 3 reps of the following:

Deadlift to mid-thigh - (focus on bar path)

Deadlift-shrugs - (focus on timing: Shrug your shoulders after your hips and knees extend)

Muscle cleans - (focus on speed: Deadlift smoothly to the mid-thigh, then quickly extend your hips, shrug, and pull the elbows into the front rack)

Hang power cleans - (focus on hip extension: Jump hard to extend the hips and knees, then shrug and pull under into parallel front squat position)

Power cleans - (focus on neutral spine: Keeping the chest up and back arched, smoothly lift the bar from the floor to the thigh before accelerating into the jump)

Loading up | 8:00

Build to 3 unbroken and touch and go set of power cleans at 85-90% of your 1RM.

Break | 1:00

WOD | 25:00 | H:30

Power clean 3-3-3-3-3 reps

Note: we will be lifting every 5 minutes starting at 0:30, 0:35 0:40, 0:45, :50

Cooldown | 5:00

2 sets:

:30 alternating scorpion stretch

:30 pigeon stretch/leg

Enjoy!