Tag Archives: Power Clean

Power Cleans and TRX/Ring Pushups

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Not for time do 5 sets of

  • 5 x Power Clean and Press (any type)

Increase weight each set.

Then EMOM for 9 minutes do each of the following sets.  If you cannot finish all reps in a set, rest the following minute then continue the rest of the workout with the number of reps in the highest set completed.  For example if you cannot finish set 7 in the minute, rest for minute 8 and do set 9 with 6 reps.

  • Set 1 – 1 x Power Clean @ 95lbs/43kg and 5 x TRX Pushups (TRX handles about 10-15cm off the ground, hands in the handles, feet on the floor)
  • Set 2 – 2 x Power Clean and 5 x TRX Pushups
  • Set 3 – 3 x Power Clean and 5 x TRX Pushups
  • Set 4 – 4 x Power Clean and 5 x TRX Pushups
  • Set 5 – 5 x Power Clean and 5 x TRX Pushups
  • Set 6 – 6 x Power Clean and 5 x TRX Pushups
  • Set 7 – 7 x Power Clean and 5 x TRX Pushups
  • Set 8 – 8 x Power Clean and 5 x TRX Pushups
  • Set 9 – 9 x Power Clean and 5 x TRX Pushups

Result:  For the first part got up to 130lbs.  Started with strict presses, last three needed a little push.  Second part started easy but the last set was hard enough after 17.1 yesterday.

Clean, Squat and Strict Press Complex then Clusters

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Take 20 minutes or so to do 5 sets of the following complex:

  • 3 x Power Clean
  • 3 x Front Squat
  • 3 x Strict Press

Increase weight each set to the working weight for the next part.

Then, every 3 minutes for 15 minutes (5 sets) do the following:

  • Set1 – 3 x Clusters (Squat Clean Thruster) @ 80% weight from above
  • Set2 – 4 x Clusters (Squat Clean Thruster) @ 80% weight from above
  • Set3 – 5 x Clusters (Squat Clean Thruster) @ 80% weight from above
  • Set4 – 6 x Clusters (Squat Clean Thruster) @ 80% weight from above
  • Set5 – 7 x Clusters (Squat Clean Thruster) @ 80% weight from above

Results:  Got up to 135lbs/63kg in the first part so for the second part used 110lbs/50kg.

Classic Clean, Press, Burpee Workout

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AMRAP in 20 minutes of:

  • 5 x Power Clean @ 43kg
  • 5 x Push Press @ 43kg
  • 5 x Burpees

Results: I’ve done this workout twice before back in 2014 (11 sets plus 10 reps and 14 sets plus 10 reps) but those times used only 40kg and did some strength work before.  This time as shown above did exactly 15 sets (pushed hard to get the last 5 burpees).

Bench Press and Plyo Pushups then Power Cleans, Box Jumps, T2B and Pullups

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Every 90 seconds for 9 sets do 5-4-3-2-1-2-3-4-5 of:

  • Bench Press @ Body Weight
  • 5 x Plyometric Pushups after each set is finished
    (i.e. 5BP+5PP, 4BP+5PP, 3BP+5PP, etc.)

Then for time do 15-12-9-6-3 of (taken from CF UTE’s Workout on Jan 24 2017):

  • Power Cleans @ 115lbs/52kg
  • Box Jump Overs
  • Toes-to-Bar
  • 8 x Pullups after each set is finished
    (i.e. 15PC+15BJO+15T2B+8 Pullups)

Result: Used 160lbs/72kg for the Bench Press but couldn’t do more than 3 reps in the last round of 4.   Reduced weight for the last set to 135lbs to finish up.  The metcon was really hard.  Finished in 16:04.

Clean Complex then Toes to Bar, Box Jumps, Kettlebell Swings and a Rowing Tabata

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Every 3 minutes for 18 minutes do the following complex, increase weight per round:

  • 3 x Power Cleans
  • 3 x Front Squats
  • 3 x Squat Cleans

Then EMOM for 15 minutes do

  • 8 x Toes to Bar
  • 10 x Burpee Box Jumps
  • 15 x Kettlebell Swings

Cash out with  one 20/10 rowing tabata (8 rounds for a total of 4 minutes).

Results: All in all I thought this was a good workout.  For the complex, got up to 125lbs (65, 75, 80, 95, 115, 125).