Tag Archives: Power Clean

Core Work then Pistols and Power Cleans

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EMOM for 15 minutes rotate through the following stations (5 rounds per station)

  • Station 1 – 5 x Barbell Rollouts
  • Station 2 – 5 x Strict Toes to Bar
  • Station 3 – 15 second L-Sit

Then AMRAP in 14 minutes of

  • 14 x Alternating Pistols (7 per leg)
  • 14 x Power Cleans @ 110lb / 50kg

Results:  For the metcon did 3 rounds plus 17 reps.  With foot on the 25lb plate, pistols worked very well (not sure if they are really that good on the knees though).

Update – made the EMOM clearer.  Sorry bout that 🙂

Split Squats then Squat Cleans, Dips, Toes to Bar

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Every 3 minutes for 12 minutes do the following increasing weight per round.

  • 4 x Bulgarian Split Squats with bar in Front Rack per side

Then not for time spend do 3 rounds of the following increase weight per round to work up to the working weight for the next round.

  • 3 x Power Cleans

Then for time do 15-12-9 of

  • Power Cleans @ 125lbs/57kg
  • Dips
  • Toes to Bar

Results:  For the split squats warmed up with empty bar then 65lb, then used 95lb, 105, 110, 115 for the working sets.  For the metcon finished in 9:47.

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).