Mon, 01/07/2019

January 5, 2019



Hang Power Clean
Build to heavy double

5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: 155/105




With much of the metcon coming down to the hang power cleans, we’ll dial that movement in during part one before moving on to the Hero Workout, “DT”. Looking to keep “DT” metabolic and not so much limited by strength. We want athletes to choose a weight that they could complete one full round unbroken without a doubt if they needed to. Strategy will call for a different approach, but this more moderate load will allow for the proper stimulus.

With three movements, it is likely that at least one movement will be a limiting factor for athletes. Some athletes may be really good pulling this weight off the ground, but struggle a little more with getting it overhead. That’s ok. Choosing our workout weight based off our limiting factor is what gets athletes the best possible workout. In this case, it should be something that the athletes can get those 6 push jerks unbroken with every round. Does this mean the deadlifts will be lighter? Yes. However, it is now the speed, not weight, that increases the overall effectiveness  of the workout. 

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