AHAP Power Cleans

Warm-up: 2 Rounds of

10 Good Mornings 15/25

10 Alt Arm & Leg Raises (R+L=1)

30 KB Swings 25/35

25 Straight Leg Situps

25 Glute Bridges


Then,

Option 1 > 3 Months

Warm-up with 3-4 sets of 4-5 reps of power cleans. Once you find a weight that is as heavy as safely possible, begin your main set of:

5 x 5 x 3 x 3 x 1 x 1 AHAP Power Cleans

Rest 2-3 minutes between sets


Option 2 < 3 Months

Warm-up with 3-4 sets of 4-5 reps of power cleans. Once you find a weight that is as heavy as safely possible, begin your main set of:

5 x 5 x 3 x 3 AHAP Power Cleans

Rest 2-3 minutes between sets


Option 3 < 1 Month

Warm-up with 3-4 sets of 4-5 reps of power cleans. Gradually increase weight ONLY AS FORM PERMITS.


Cool Down:

25 Straight Leg Situps

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch