Power Week: Cleans

Updated: Mar 19

This week we are focusing on Power. Beginning with the three power lifts. Squats, Deadlifts, and Bench Press. And ending the week with Olympic lifts. Our warm-ups will focus on specific drills and mobility for the lift that day, really targeting form. In order to get the most out of this week please keep the following in mind:

  1. Our last Power Week was November 8, 2020. It's been 5 months. We will have a notebook for everyone to keep their numbers in for next time. If you kept track from last time, please share your data with us! It's important to log your workouts, whether through the app or in a journal. We can't know how far we have come if we don't know where we started.

  2. Form is king. We will keep the weights light until we are capable of SAFELY loading our lifts. Even experienced lifters know that practice prevents injury and facilitates safer and more effective lifts.

  3. Even though we aren't going to be throwing down typical "metcon" weekly workouts, this week is critical in building strength, recovery, increasing metabolism, and decreasing risk in future workouts. You may feel the need to add "cardio" to these workouts by doing more before or after class, but please remember. Sometimes more isn't better, it's just more. Trust the process.

Warm-up: 10 Minutes

200 M Run/Row

20 Glute Bridges (Slow Count)

Resistance Band Chest/Shoulder Mobility

3 Sets of 30 Seconds each of Lower Back and Piriformis Stretches

5 Yoga Worms

2 x Through:

5 Pullups

10 Pushups @Home

15 Squats

Then,

Clean Drill Work (Repeat Twice) May be completed with a PVC Pipe

10 Dip/Shrug Drill 15/25

10 High Pull Drill15/25

10 Turnover Drill 15/25

10 Hang Clean Drill 15/25


Main Workout

Option 1 > 3 Months

10-8-6

Hang Clean

Power Clean

Squat Clean

Rest 2 minutes between sets. Weights increase as reps decrease ONLY as form allows.

Example: 10 Hang Cleans, rest, 8 Hang Cleans, rest, 6 Hang Cleans, rest.

*Keep weight manageable and relatively light.


Option 2 < 3 Months

8-6-4

Hang Clean

Power Clean

Squat Clean

Rest 2 minutes between sets. Weights increase as reps decrease ONLY as form allows.


Option 3 < 1 Month

5-5-5

Hang Clean

Power Clean

Squat Clean

With light weight


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


Post weights used and thoughts to comments



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