Power clean 3-3-3-3-3 reps
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Stimulus and Strategy:
Today’s workout is a heavy day. Heavy is relative to each athlete. Each set is meant to be completed unbroken and in a touch-and-go fashion. Resting at the hips or the rack position is OK. Increase the weight across each set as long as technique and safety are maintained. Rest as needed between sets.
Scaling:
Reduce the loading of the barbell to maintain the safety and integrity of the lifts.
Use dumbbells to decrease the complexity of the movements.
In case of injury or limitation, perform the lift with a single dumbbell. The lift can also be broken down into bodyweight movements like hip extensions and box jumps.
Intermediate option:
Same as Rx’d.
Beginner option:
Same as Rx’d.
Coaching cues:
Focus on finishing the pull of each lift (aka, getting as tall as possible). James Brown said it best: “You gotta get up to get down.”
Resources:
The Power Clean
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