“One of the sincerest forms of respect, is actually listening to what another has to say.” – Brian McGill
Hang Power Clean + Power Clean 1×1
Power Clean Complex
Build to a Heavy Complex:
1 Hang Power Clean
1 Power Clean
STRENGTH
Athletes will have 15 minutes to build to their heavy complex of 1 hang power clean and 1 power clean
This complex is designed to be completed without pausing on the ground or dropping the bar
The hang power clean begins with a deadlift to establish the hang position
Once the hang position is established, athletes can clean the bar from anywhere above the knee for it to count as a hang power clean
Complete as many rounds as possible in 12 mins of:
9 Hang Power Cleans, 135/95 lbs
12 Push-ups
15 Deadlifts, 135/95 lbs
GENERAL
The clean is the focus of this two part workout
The hang power clean comes from just anywhere above the knee, while the power clean will come from the floor
The 2 reps in the strength portion are meant to be completed without dropping the barbell or pausing on the ground
Athletes can expect to perform 3+ rounds if the right weights and variations are chosen in “Power Bar”
BARBELL
We’ll choose the barbell weight today based on the more challenging movement, the hang power clean
This should be a weight that athletes can complete within 2 sets during the workout today
The deadlifts are designed to be on the lighter side today
PUSH-UPS
Choose a push-up variation that athletes could complete unbroken when fresh, but within 3 sets during the workout today
See teaching points for variations
STRATEGY
GENERAL
Chipping away at small sets can help you stay consistent throughout the workout and minimize time spent not moving
While athletes are likely capable of going big, smaller sets are likely the most steady option
1-2 Sets (9, 5-4)
2-3 Sets (6-6, 4-4-4)
3-4 Sets (8-6-1 or 5-5-4-1)
HANG POWER CLEANS
We can aim for 1-2 sets on the cleans throughout
With the bar starting above the knee, it pays to hold on for a couple sets instead of breaking several times
1 Set: 9
2 Sets: 5-4
DEADLIFTS
The deadlifts are the easier of the two barbell movements, and also the easier one to break
We can break these up into 3-4 quick sets
Going from deadlifts to hang power cleans, we can use the finish position of the last deadlift as the start of the first hang power clean
**3 Sets: **8-6-1
4 Sets: 5-5-4-1
PUSH-UPS
Once push-ups fatigue or the press starts to go, it takes a good amount of rest for them to come back
There is no set too conservative
Think 2-4 quick sets today
2 Sets: 6-6 or 7-5
3 Sets: 4-4-4 or 5-4-3
4 Sets: 3-3-3-3
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