On the 1:00 x 5:
1 Hang Power Clean
1 Power Clean
*Set #1 – 75% of estimated 1RM Power Clean
*Sets #2,3,4,5 – Build to a heavy complex for the day, but not an all-time max. Let’s move well here.
BeachFit will do:
3 DB Hang Power Clean + 3 DB Power Clean (Use lighter load as we are just working on form here.
#power ranger (15 min Cap)
15 Power Cleans (155/105lbs)
*Looking to use a load we could cycle for 15 reps if we had too. Approx 55%-60%
BeachFit will do: DB Power Cleans (50/35)
10 Power Cleans
5 Power Cleans
Preferably completed on the bike then rower or ski erg
*In the working phase, the first :15s is a light pace. The second :15s is moderate. The third, is our fastest. Referred to as “flying sprints”, this is an acceleration over time, broken up by thirds.
:15 Sec 50 RPM, :15 Sec 60 RPM, :15 Sec 70+RPM
:45s – Work
:45s – Rest