21-15-9
Power Cleans (115/80)
Bar Facing Burpees
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How to Pace:SPRINT into PAIN! Attack and don’t stop until the wheels fall off.
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How it should Feel:We’ve got a PAIN CAVE special on a Monday! This one will be grippy & gassy then into the PAIN CAVE to finish! Everything inside of you is going to tell you to “slow down” or “put the bar down”…DON’T!!! Burn it to the ground.
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This workout can be approached in 2 different ways; stronger athletes should stay steady on the burpees (smooth pace, not frantic) and try for bigger to unbroken sets of cleans. Smaller athletes can attack the burpees and hit the cleans in 2-3 sets each round. Play to your strengths.
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Power Clean: The weight should be lighter here regardless. Definitely under 50% of 1RM Power Clean. Maybe even under 35% of 1RM.
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Bar Facing Burpees: Get your rhythm and go as fast as you can maintain.
A) Burgener Warm up Snatch
3-5 reps at each position
1. Down and up – "SPEED THROUGH THE MIDDLE"
2. Elbows high and outside – "BAR CLOSE"
3. Muscle snatch – "STRONG TURNOVER"
4. Snatch land – "FOOT WORK" 2", 4", 6"
5. Snatch drop – "FOOT WORK"
B) Skill Transfer Exercises Snatch
3-5 reps of each movement
1. Snatch grip push press.
2. Feet jumping position "OVERHEAD STRENGTH"
3. Overhead squat, "CORE STRENGTH"
4. Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. "FAST HANDS"
5. Drop Snatch, feet jumping position to landing, no drive, "SPEED UNDER"
6. Snatch balance, "FOOT AND ARM SPEED"
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
3 Snatch Push Press + 2 Overhead Squat @ 70-75% 1 RM Snatch
3 Snatch Push Press + 2 Overhead Squat @ 70-75% 1 RM Snatch
3 Snatch Push Press + 1 Overhead Squat @ 75-80% 1 RM Snatch
3 Snatch Push Press + 1 Overhead Squat @ 75-80% 1 RM Snatch
4 Sets x 8 Barbell Good Morning
*Build in weight each set.
*Perform a :30 Weighted Forearm Plank in between sets.
10 – 15 – 20 -25 – 30 -35 -40 – 45 – 50
THESE ARE UNBROKEN SETS!
If you trip up you must complete the FULL set before you move to the next.
Example: On the 20s you trip at 18. You start back and redo the 20s until you do all 20 unbroken before moving to the set of 25s.
Example: On the 20s you trip at 18. You start back and redo the 20s until you do all 20 unbroken before moving to the set of 25s.
4 Rounds
10 Barbell Bench Press @ moderate weight – maintain quality
10 Barbell Incline Bench Press@ Moderate weight – maintain control and quality
12 Incline Bench DB Chest Fly @ moderate weight – maintain quality
10 Standing KB Crush Grip Bicep Curl @ moderate weight – maintain quality
6 min AMRAP
3 Power Clean (empty bar – build across)
5 Up Downs to seal pose
10 Lateral Bar Hops
2 sets:
3 Power Cleans (Touch and Go)
2 Bar Facing Burpees