Wed, 12/20/2017

December 20, 2017

 

 

Hang Power Clean
Heavy Set of 3

followed by…

“Sky Hook”
3 Rounds:
20 Hang Power Cleans (95/65)
20 Front Squats (95/65)
20 Push Press (95/65)

L1
Reps are 10

 

Notes:

There is no place to hide with just a barbell in today’s workout. Looking at these big numbers can be intimidating, with 20 reps per movement and 60 reps total each round. Picking these apart and thinking of them in smaller chunks makes this a lot more manageable both physically and mentally. Rather than thinking of it as 20 repetitions, athletes can think of these as sets that add up to 20. This could be something like 10-10 or 8-7-5. Going from movement to movement, athletes can choose to break that last set up into a single repetition or a double in order to transition immediately to the next lift. For example, if an athlete goes 10 and 10 on hang power cleans and then drops the barbell, they will have to do an extra hang power clean to get the bar up for front squats. In that situation. Going 10-9-1 and then going into the front squats is most efficient. Manageable sets from the beginning will help athletes hold on when they need to in the last round.

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