Tag Archives: Power Clean

Cleans, Front Squats, Push Presses and Squat Cleans

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Perform 6 sets of the following complex, rest 2 – 3 minutes between sets.

  • 1 x Power Clean
  • 1 x Push Press/Jerk
  • 1 x Front Squat
  • 1 x Push Press/Jerk
  • 1 x Squat Clean
  • 1 x Push Press/Jerk
  • Rest 30 seconds
  • Repeat for a total of 3 rounds

Results: 65-80-95-115-125-130.

Deadlifts then Thrusters, Power Cleans, Kettlebell Swings and Burpees

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EMOM for 10 minutes

  • 1 x Deadlift @ 240lbs/110kg (1.5 x Bodyweight for me)

Then do 3 rounds for max reps of

  • 60 seconds Sandbag Thrusters
  • 60 seconds rest
  • 60 seconds Power Cleans @ 110lbs/50kg
  • 60 seconds rest
  • 60 seconds Kettlebell Swings
  • 60 seconds rest
  • 60 seconds Burpees
  • 60 seconds rest

Results: Deadlifts were a bit too easy.  Should have probably gone with 265lbs/120kg (next time).  For the metcon 95/85/77 reps.

Hang Clean then Row, Run, Cleans and Sandbag Thrusters

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5 rounds of

  • 3 x Hang Clean

Then AMRAP in 15 minutes alternating Rowing and Running for each round as follows

  • First round – 0.2miles/300m Row
  • 10 x Power Clean @ 115lbs
  • 20 x Sandbag Thrusters (Wall Balls)
  • Second round – 400m Run
  • 10 x Power Clean @ 115lbs
  • 20 x Sandbag Thrusters
  • Third round – 300m row
  • etc.

Results: Hang Clean 75/95/115/125/135lbs.  For the AMRAP 3 rounds plus about 50m run.

Back Squat then Cleans, Pushups and Air Squats

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Take 20 minutes and work up to a heavy 1RM Backsquat

Taken from the CF Invictus workout “The Chief.”

AMRAP in 3 minutes of the following. Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

  • 3 x Power Cleans @ 125lbs
  • 6 x Pushups
  • 9 x Air Squats

Results:  Really good workout.  Ended up with a new 1RM on the backsquat of 225lbs (102kg).  Used the following rep scheme 5 x 115, 5 x 135, 3 x 155, 3 x 185, 2 x 205, 2 x 210,  1 x 220, 1 x 225.  For the metcon did 18 rounds exactly.