Every 1 min for 15 mins, alternating between:
3 Hang Power Cleans, 60% 1RM
3 Hang Power Cleans, 60% 1RM
3 Hang Power Cleans, 60% 1RM
3 Hang Power Cleans, 60% 1RM
3 Hang Power Cleans, 60% 1RM
2 Hang Power Cleans, 70% 1RM
2 Hang Power Cleans, 70% 1RM
2 Hang Power Cleans, 70% 1RM
2 Hang Power Cleans, 70% 1RM
2 Hang Power Cleans, 70% 1RM
1 Hang Power Clean, 80% 1RM
1 Hang Power Clean, 80% 1RM
1 Hang Power Clean, 80% 1RM
1 Hang Power Clean, 80% 1RM
1 Hang Power Clean, 80% 1RM
Athletes will perform the prescribed number of reps with the suggested % of 1RM Hang Power Clean guide below
Min 1-5: 60-70%
Min 6-10: 70-80%
MIn 11-15: 80%+
Complete as many rounds as possible in 3 mins of:
15/12 Bike Calories
15 Hang Power Cleans, 115/75 lbs
** Rest 3min. **
Complete as many rounds as possible in 3 mins of:
12/9 Bike Calories
12 Hang Power Cleans, 135/95 lbs
** Rest 3min. **
Complete as many rounds as possible in 3 mins of:
9/7 Bike Calories
9 Hang Power Cleans, 155/105 lbs
In these 3 min On/ 3 min off SPRINT intervals athletes will cycle through Bike Calories and Hang Power Cleans.
Reps will decrease for both the Calories and Hang Power Cleans, however, the load will increase.
First interval weight should be light.
Second interval weight should be moderate
Third interval weight should be moderately-heavy
Each weight should in no more than 2… maybe 3 sets max!
If short on Bikes then 2 athletes may share the bike by working on opposing intervals.
Or Sub Row/Ski (20/15) (15/12) (12/10) cals
MODIFICATIONS
BIKE
Reduce Cals
Sub Row/Ski
HANG POWER CLEANS
Reduce Weight
Reduce Reps
Dumbbell Hang Power Cleans
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