In 18 minutes build to a heavy 1 Rep Max Hang Power Clean
Every 2 minutes for 12 minutes
3 Hang power cleans at 60% of above
5 Box jumps (30/24)
After we warm up, we are going to put 18 minutes on the clock and you will be able to work at your own pace to a heavy 1 rep max effort Hang Power Clean. Group up with a few other folks and share the work of loading/changing plates while resting in between sets.
Be sure to start from that good hang position and catch it in the power position, ready for squat if needed (no super wide feet and leaning backwards). The power position is anything above parallel, so you still can (and will want to) get underneath that bar to catch it.
After that, we will tackle an EMOM (every minute on the minute). You’ll load 60% of your weight from the hang power clean you did earlier. Do 3 of those and then 5 higher than usual box jumps. The cleans and the jumps should take about a minute (or less) and the you should have a full minute to rest. We want you to be very mindful of the higher box jumps.
If class size is large, people can group up for the Power portion. For the workout, people can alternate even and odd minutes to start on.
Seated Box Jumps
15 Overhead Squats (96/65)
We will work on our seated box jumps today! This is a great way to learn to use that powerful hip drive from a stationary position (you won’t be able to get that extra dip to initiate the movement.) This transfers over into so many other movements we do at the gym! It will really force you to open up your hips and get all that power from them.
And then we take on one of our favorites – Nancy! Simple by design, brutal in execution. Five rounds of 400m run and 15 overhead squats. It’s a fantastic couplet that will keep you moving and gasping for breath. Be sure and scale the overhead weight so that you can get the full range of motion – all the way down to the bottom of that squat and do it with decent form. Overhead squats are unforgiving. Choose wisely!
Calories on the Rower
Hang Power Cleans (75/55)
*200m Run after each round
Let’s work on those Power Cleans today! We’ll start with that barbell on the floor, use those hips and pop that bar into a good front rack position. When you receive the barbell for a power clean, you should still be in a good position to squat if you had to, you are just catching in a partial squat – anything above parallel is considered a power clean. You should NOT be leaning back and landing with your feet in a super wide stance!
We are going to then do some really light weight hang power cleans and rowing for calories. Those hang power cleans should feel really light after the heavier cleans we did earlier in class. Your grip strength, however, from the hang cleans and grabbing the rower handle will become an issue in the workout. But don’t worry, I have your back – you can head out for a 200m run in between each round to shake those hands out!
For larger classes, have half start on the rower and half start on the cleans.
Alternating Single Arm Kettlebell Push Press
Depth Jumps – one of my favorites! Depth jumps are a variation of the box jump that further develop explosive power and increase vertical jump. You’ll start with 2 boxes set up 3 feet apart. The first box should be 12-16” tall and the second box should be 20-26” tall. Standing on the smaller box, take a falling step off the box, land with both feet on the ground and quickly use that stretch reflex to jump onto the second box. Depth jumps are a great drill for improving vertical leap and power. You should gain energy from the impact that you absorb, stabilize, and transfer to your muscles and tendons for a more explosive jump.
Then we will take on some kettlebell swings, goblet squats and alternating single arm kettlebell push press (that’s a mouth full!) The good news is that the number of reps will go down.
Make sure that your chest stays upright in those kettlebell swings. You shouldn’t be pulling with your lower back and you definitely shouldn’t have lower back pain after doing these. The power comes from your hips, not your back (or your arms.)
Keep that chest upright for the goblet squats as well. Let the weight pull you down for a better squat position, not pull you forward to cave in on yourself.
And lastly we are going to work on some single arm stuff. One arm will most likely be easier than the other. Single arm exercises are a great way to strengthen that weak side – it won’t be able to rely on the strong side to take the brunt of the work! In the workout today you will do 5 per side and then switch sides (you don’t have to alternate after each rep, but we do want to make sure to do the same amount on both sides.)
10 Hang power cleans (75/55)
10 Front squats
10 Push press
Lets test our snatching work this month. Build up to a max snatch and see how that feels after all the technique work.
We have a 6 rounder today! A bit more rounds than usual but all of the the movements should allow you to keep moving quickly. Go for a lighter weight that allows you to move through these rounds at or close to unbroken. If you do have to set the bar down at all, it should be an exceedingly short rest.
3 Clean & jerks (155/115)
6 Toes to bar
9 Lateral bar over burpees
We are going to work on the tall snatch today:
This will require us to drop under the bar quickly. There is no dip/drive before the drop. The weights will need to be light to allow this which will help us really drill into the driving under the bar.
Then we have a 9 minute AMRAP to finish up the hour. Starting with 3 moderately heavy clean and jerks, make sure the weight you have is challenging at 3 reps while still allowing you to move through them quickly. Then we will knock out 6 toes to bar. These will work our core and drive up our heart rate. FInish up the round with some lateral bar over burpees. Two foot takeoff and landing for these!
Clean & Jerk
5 Deadlifts (50% of 1RM)
5 Pull ups
The last two Fridays we have worked on the clean and the jerk separately. Let’s put them together today! After the clean make sure you take a moment to get the bar in the right place to jerk it overhead. Your dip and drive should be short and violent. Keep that torso upright as you drive the bar to a locked out position overhead!
To finish off Friday we have a serious little 7 minute AMRAP. This is meant to take you from 0 to out of breath as fast as possible and keep you there. Low reps of each movement means you should move through them quickly, little to no time resting. Transition times should be almost non existent. Moving quickly does not mean we should ditch technique though. Keep that deadlift in check!
Snatch High Pull
10 Bar Facing Burpees
10 Push Press (95/65)
Today we will be working on getting into full extension in the snatch. We will work on this with a 2 part complex. The first part, the high pull, removes the urgency or fear of getting back under the bar. Try to replicate this positioning in the full snatch in the second part of the complex.
Conditioning wise we have just a pair of movements repeated over 12 minutes. Bar facing burpees, well there isn’t much to say about them, you know. For the push press, make sure you have a weight you can do unbroken even when you are tired and out of breath. This should be quick movements with very short transition times.
Working on the split jerk today, from the rack. Shallow dip followed immediately by a violent drive up. Keep your torso upright throughout the dip and drive. Tilting forward is a sure way to miss the lift as it gets heavier!
Yay Annie! My second favorite of the girls! This should be a very fast WOD. Little to no time to stop. Sit ups should be the longest portion by a long shot.If you do not have double unders down yet, we will most likely have you work on the penguin jump to keep your heart rate up AND work on the DU rhythm.