Power Cleans

5 Jan

Tomorrow do 5 sets of 3 Power Cleans or 5×3 power cleans. I have noticed that many people confuse the number of sets and the number of reps per set. The number of sets always comes first. Then the number of reps or repetitions per set. Make sure that you keep your chest up when addressing the bar. Keep your back angle the same until the bar is above your knees. Also do not bend your arms too fast. The bar should travel almost straight up. Don’t go too heavy tomorrow. Work on technique.

Then do 3 rounds of 12 Burpees over the box. Do a burpee jump up and over the box to the other side. Turn around and do it all over again. Each burpee and jump is one rep. Then 9 Ring Rows have your heels at the rings. Usually we have our toes at the rings. Then do 7 Deadlifts. These should be really heavy. You should need to take a break on each set. Think around 70-80% of your 1RM max. Enjoy and post times to comments.


One Response to “Power Cleans”

  1. lifeofgrace January 5, 2013 at 6:01 pm #

    My time was 9:35. I really struggled with the burpees over the box and wasn’t able to do a true, two feet together jump. I think I’ll need to practice jumping over something smaller for a while. My dead lift was 54#.

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