Three parts today, with a focus on the power clean.
Starting our day off with technical work. After a power clean primer, we'll move into a build to a heavy complex for the day - 1 hang power clean + 1 power clean.
Following comes conditioning. "Power Ranger" couples a moderate barbell with running. We'll move through a descending repetition scheme in both movements.
Aerobic Capacity to finish.
200m Row, 20 Banded Good Mornings
200m Run, 20 Suitcase Deadlifts (10/side)
300m Row, 12 Barbell Rollouts
200m Run, 8 Deadlifts + 8 Hang Muscle Cleans (empty barbell)
5 Good Mornings
5 Elbow Rotations
5 Strict Presses
5 Hang Power Cleans
5 Stiff-Legged Deadlifts
Power Clean (6 x 1+1)
"On the 1:30" x 6:
1 Hang Power Clean
1 Power Clean
Power Ranger (Time)
15 Power Cleans, 600m Run
10 Power Cleans, 400m Run
5 Power Cleans, 200m Run
Rx - 155/105
15 Power Cleans (165/115), 600m Run
10 Power Cleans (205/145), 400m Run
5 Power Cleans (245/165), 200m Run
In "Power Ranger", we have a moderate barbell. We are looking for a loading that we could cycle for 15+ repetitions unbroken, if we absolutely had to. Strategy wise, we may break that barbell up once or even twice in the opening 15 reps, but it's a load that we feel very confident cycling.
Inside this workout, we want to cycle as well. Commonly, a "slightly heavier" loading such as this barbell results in fast singles. But the way this workout is set-up, it pays to aim for touch and go repetitions. Although we naturally gravitate towards whatever method could bring us our fastest time, we actually have a larger goal today - to get outside our comfort zone on he power cleans. Le's aim for good sized sets, from start to finish.
To put a little more context behind it, let's aim for at most two breaks in the first 15 reps. In round two's 10 reps, at most a single break. And on the final 5 reps, let's aim for unbroken. In training, we have nothing to loose, everything to gain.
Metcon (AMRAP - Rounds)
Preferably completed on the Assault Bike:
:45s - Work*
:45s - Rest
*In the working phase, the first :15s is a light pace. The second :15s is moderate. The third, is our fastest. Referred to as "flying sprints", this is an acceleration over time, broken up by thirds.
Not for score or tracked data, but for quality effort. On the final :15 fast paces, aim to move closer and closer to a full sprint, which is something we do not commonly train.