Today, we have a focus on the hang power clean. Opening with technique work, we'll stay at light loads to refine our movement.
This will prime us for "Water Break", our conditioning and main effort for the day. 3 x AMRAP 4's, resting 4:00 between.
Alternating OTM x 10 (1 Round):
Odd - 200m Row
Even - Primer movement (see below)
Round #1 - 20 Banded Good Mornings
Round #2 - 16 Sit-Ups
Round #3 - 12 Suitcase Deadlifts (6/side)
Round #4 - 8 Scap Retractions
Round #5 - 4 Deadlifts, 4 Hang Muscle Cleans, 4 Hang Power Cleans
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Hang Power Cleans
Hang Power Clean Complex (5 x 1+1+2)
On the 1:30 x 5 Sets:
1 Hang Clean Pull
1 Hang Clean High Pull
2 Hang Power Cleans
Set #1 - 50% of 1RM Clean
Set #2 - 55% of 1RM Clean
Sets #3+4+5 - 60% of 1RM Clean
Hang Clean Pull
This movement is a long arm throughout. With a big shrug at the top of the rep along with triple extension of the lower body, we are purely looking to find our speed through the middle.
Hang Clean High Pull
This movement builds upon the clean pull, and now finishes with a bending of the elbows. With elbows coming high to the outside, our aim here is to train our timing of the bend as well as the bar path. "Hide your knuckles" is a cue that can be helpful for keeping the bar close. Rotate the knuckles forward over the bar towards the ground which will help us find a better scarecrow position.
In terms of height, we are looking to bring the bar to about heart level. Any higher, and it can become an artificial feeling that we do not want to ingrain. Let the bar rise from the extension, and let gravity take it right back down to the hang (don't fight the negative).
After these two movements, we can drop the bar if we feel we would benefit. To finish the set, 2 hang power cleans to confirm the bar path and movement. Weights are intended to stay on the moderate side.
Water Break (3 Rounds for reps)
"Water Break" Part #1
27 Hang Power Cleans (95/65)
27 Lateral Burpees Over Rower
27/21 Calorie Row
"Water Break" Part #2
21 Hang Power Cleans (115/85)
21 Lateral Burpees Over Rower
21/15 Calorie Row
"Water Break" Part #3
15 Hang Power Cleans (135/95)
15 Lateral Burpees Over Rower
15/12 Calorie Row
Score will be total reps, where athletes can add in respective numbers for each part. The system will compute the sum total, which will be our score for the day.
Part #1 (27's) - A full round is 81 reps.
Part #2 (21's) - A full round is 63 reps.
Part #3 (15's) - A full round is 45 reps.
Stimulus wise, we are looking for the following:
Part #1 - Very light. A load we feel confident we could do 27 unbroken with, when fresh.
Part #2 - Light/Moderate. A load we feel confident we could do 21 unbroken with, when fresh.
Part #3 - Moderate. A load we feel confident we could do 15 unbroken with, when fresh.
On the burpees over the rower, these are "lateral". Completing our burpee parallel to the rower, our standard here for Rx will be a two-foot jump over the rower. Both feet are to take off at the same time, but can land one at a time on the other side. Of all three movements inside the workout, this will be the largest challenge for most. The count in these rounds are on the higher side, and will become metabolic. Pacing our efforts here will be important.
On the hang power cleans, efficiency is our focus point here. Although a simple thing to think about, it's the reasoning behind that we want to take note of. The better we move here, the more energy we have left for the remaining two movements. These sets, despite the rounds starting with them, do not need to be unbroken. If we spike our heart rate in the first set of a 4:00 AMRAP, it is likely we won't finish with our best time.
On the burpees, what is very helpful here is a breathing pace.