WOD Blog
 | Tue, Oct 3 2023 |  |
| Tue Oct 3 2023 Strength Accessory | Hang Power Clean Tue Oct 3 | Doce 3 |
Hang Power Clean Tue Oct 3
(Weight)
8 @ 60% 1 RM Power Clean
6 @ 65%
4 @ 70%
10 as heavy as possible (70-75%)
Rest 1-2 Minutes Between Sets.
- All sets should be completed unbroken.
- Athletes will go for a heavy set of 10 for the last set. Aim for around 70-75% of your 1RM power clean.
- All percentages are based off your 1RM power clean (not hang power clean). This is intentional.
- Score: Enter loading of heavy set of 10.
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Doce 3
(Rounds)
'Doce'
https://ctstorageprod.blob.core.windows.net/videos-coaching/power-clean-cycling.mp4
3 Rounds x AMRAP 4:
27/21 Calorie Row or 400 m run
21 Power Cleans
15 Burpee Box Jump Overs (24'/20')
Rest 4 Minutes Between Rounds
Round 1: 135 / 95 lb 115/85
Round 2: 115 / 85 lb 95/65
Round 3: 95 / 65 lb 75/55
Score: rounds + reps each AMRAP
COMPARE TO 11/22/2022
- Keeping the stroke rate low and power high on the row can help you get to the power cleans quickly and help prepare for touch-and-go sets.
- The power cleans get easier with each round as the weight decreases. Aim to work through larger sets with each drop in weight.
- Here are some options for getting to 21 reps:
Heaviest Bar: 9-7-5, 7-7-7, 6-5-5-5
Middle Bar: 12-9, 7-7-7
Lightest Bar: 21, 12-9
- Let's move at a strong pace on the burpee box jump overs. Even if the first couple calories on the rower are slower because of your pacing here, just getting strapped in and the handle moving is the goal.
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