Power clean 3-3-2-2-1-1-1-1 reps
Compare to similar 221204.
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Stimulus and Strategy:
Build to max loads for a 3-, 2-, and 1-rep power clean over 8 sets. Start your first set of 3 around 70-75% of your 1-rep max and build gradually from there. Sets of 3 and 2 should take no more than 20 seconds — touch-and-go or singles. One set every 3-4 minutes gives plenty of rest, allows you to lift with a buddy, and keeps equipment needs low. Reference your last heavy power clean day to help navigate loading.
Intermediate option:
Same as Rx'd.
Beginner option:
Power clean 3-3-3-3-3-3-3 reps
Resources:
The Power Clean
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Comments on 260717
63 Comments
75/85/95/105/115/125/135/135
Rx Kg->#
242/253/264/275/286/297/308/319
This was fun after 75 dl’s @225 earlier this week 😝
Beast mode!
3s @ 125lbs
2s @ 135lbs
1s @ 140(1) - 145(3)
Failed 3 attempts at 150. I guess that's the line today.
80kg, 80kg, 80kg
90kg, 90kg, 90kg
100kg
165/185/195/205
225X4
135/145 tng
150/150 tng
160/170/180-Sooooo close/185--NOT close:)
Tried 180 again, but I was spent:)
m/56/180
Compare to was
5x3 @ 155#
My all time PC PR is 200# in 2017.
Great job, Mike!
95
105
115
125
130
135
140
145
185-205-215-225(F)-205-215-215-205
150, 150, 175, 175, 195, 205, 215, 220 (PR)
Great job and congrats!
Did some PCs as a warm up form then, my own Hero WOD for the woman who taught me I could do hard things by example & believed hard enough in me for me to believe in me too, rest easy now Mom.
"87 Hard Things" - for time:
87 WBS 20#
87 Alt DB snatch-35#
87 hand elevated push ups
10 squats with 87# sandbag in bear hug
*Because I thought I'd get 10 more years
In honor of MLDG:1939-2026 (a/k/a BG, Sr.) 17:34
Fantastic tribute, Favo! My deepest condolences.
Sorry for you loss Favo....
145
155
165
165
175
175
185
185
Last rep from was meh
2 reps 55, 60
3 reps 60, 60, 70, 60
3 reps 70kg, 75
2 reps 80, 85
1 rep 90, 95, 100, 100kg
Did 3-3-3-3-3-3 instead
115-135-145-155-165(f)-135lbs
250422: 115-125-135-145-155#
I don’t 1 RM anymore, hence the mod. All reps had to be touch-and-go to count. 1st rep at 165 was good, 2nd was ugly so set it down for a few breaths then hit the 3rd rep - a fail per above. De-loaded to 135 for last set. Can’t recall the last time I hit 165 period, so it’s a win for me.
Nice work and great mod to the workout. TNG as a standard is tough and hitting 165 is a big win!
Good work!
Power clean 3-3-2-2-1-1-1-1 reps
115x3,135x3
155x2,165x2,
175x1,180x1,180x1,180x1
Excellent, Charles!
95
135
155
165
185 - fail
Great job!
125, 135, 145, 155, 134, 145, 155, 160
45 45 55 65 75 85 95 95
PR at 95!
Congrats!
155-160-165-170-175-180-185-195(Miss)-190
M/57/68”/145#
power clean
3-3-2-2-1-1-1-1
115-125-135-145-155-160-165(f)-165(f)
despite the misses and declining 1RM i had a win in this workout. At 155 i caught it above parallel but it buried me. With my lack of power i don’t get out of those spots. Today i did. So despite it being a squat clean, I’m counting it. 160 was an actual power clean.
small wins still count.
Well done, BB!
Good work per usual Bob!
120-130-135-140
135,145,155,165,175,185,
Failed at 195
65-70-75-80-82.5-85-87.5-90kg
Power cleans
-125, 145, 155, 165, 175, & failed 195 lbs
-warmup sets of 3 at 75, 85, & 105 lbs
Failed in my last two attempts at 115 lbs.
Rx two weeks after lower back injury
60-65-70-75-80-85-90-95 kg
Beginner 95; 105; 115; 125; 135; 145; 155
135-155-165-175-185-195-200-205
Congrats!
A more recent compare-to-similar is 250422.
35kg/39kg/41kg/45kg/47kg/49kg/51kg/55kg