Power Cleans & DL

Warm-up: (Less than 1 Month, please complete 1/2)

400 m Run/Row

1:00 Stability Ball Plank

15 Stability Ball Leg Raise

15 Stability Ball Alt Arm and Leg Raises (R+L=1)

1:00 Stability Ball Plank

Wall Hamstring/Hip Mobility


Workout to be completed in 2 sections. Complete one section, fully, before beginning the other. Sections may be completed in any order.


Section 1: Power Cleans

Option 1 > 3 Months

Warm up with 3 sets of 5-8 reps of progressively heavier sets. Rest 2-3 minutes between set. Once you have a weight that will challenge you, but you can maintain safe and proper form, complete the main workout.


10-8-6 AHAP (As Heavy As SAFELY Possible) Power Cleans @ Home


Rest 2-3 Minutes between each set


Option 2 < 3 Months

Warm up with 3 sets of 5-8 reps of progressively heavier sets. Rest 2-3 minutes between set. Once you have a weight that will challenge you, but you can maintain safe and proper form, complete the main workout.


10-8-6 Reps Power Cleans @ Home 55/75 Barbell 20/35 DBs


Rest 2-3 Minutes between each set


Option 3 < 1 Month

Warm up with 3 sets of 5 reps of progressively heavier sets. Rest 2-3 minutes between set. Once you have a light weight, practicing safe and proper form. Complete the main workout with a comfortable weight NOT As heavy as safely possible.


8-8-8 Practice Weight 25/45 Barbell 8/12 Dumbbell Power Cleans @ Home


Rest 2-3 Minutes between each set


Section 2: Deadlifts

Option 1 > 3 Months

Begin with lighter weight and complete 3 warm up sets of 5-8 reps. Rest 2-3 minutes between each set. Gradually increasing the weight until you find a weight that you could SAFLEY complete consecutive 12-14 reps. Not AHAP

Complete the superset 2 x. Rest 2-3 minutes between each set. Minimize rest between the two movements.

8 Romanian Deadlifts with weight you determined above @ Home

12-14 KB Sumo Deadlifts 35/55


Rest 2-3 Minutes between each set


Option 2 < 3 Months

Begin with lighter weight and complete 3 warm up sets of 5-8 reps. Rest 2-3 minutes between each set. Gradually increasing the weight until you find a weight that you could SAFLEY complete consecutive 12-14 reps. Not AHAP

Complete the superset 2 x. Rest 2-3 minutes between each set. Minimize rest between the two movements.

8 Romanian Deadlifts with weight you determined above @ Home

12-14 KB Sumo Deadlifts 25/45


Rest 2-3 Minutes between each set


Option 3 < 1 Month

Begin with lighter weight and complete 3 warm up/practice sets of 5-8 reps. Rest 2-3 minutes between each set. Only increase the weight, slightly, as form is more important at this point.

Complete the superset 2 x. Rest 2-3 minutes between each set. Minimize rest between the two movements.

5 Romanian Deadlifts 25/45 Barbells 10/15 Dumbbells @ Home

10 KB Sumo Deadlifts 10/15


Rest 2-3 Minutes between each set


Cool Down:

Lower Body Banded Stretches

Scorpion Stretch

Child's Pose


Post weights achieved and thoughts to comments




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