Repeat from Sept. 17, 2021!
Complete 5+ rounds.
The load for the power cleans should be considered moderately heavy.
The athlete should be able to complete 5+ cleans in a row in the warm-up but will need to use small sets during the workout to keep moving.
The toes-to-bars should be completed in 2 sets or less.
Expect grip to be the limiting factor.
5 power cleans (205/145 lb)
5 power cleans (165/105 lb)
5 power cleans (95/55 lb)
10 hanging knee raises
1 hang power clean
:30 forearm stretch (palms down, fingers forward)
:30 forearm stretch (palms down, fingers backward)
:30 forearm stretch (back of hand, fingers backward)
WHITE BOARD BRIEF
Target rounds | 5+
Today’s workout is a repeat from Sept. 17, 2021. If your athletes performed this workout, their goal is to complete more rounds and reps than last time. Since this is a relatively short workout, set realistic expectations. While newer athletes may PR by a whole round, most athletes will only improve by a few reps, which is great!
No matter what, this workout should help you practice lifting heavier weights while fatigued. It should help you improve your strength. If you are failing reps you are too heavy, and if you do the whole workout unbroken, then you went too light.
Athletes should feel comfortable with the weight for the power cleans. The athlete should have the ability to touch and go 5+ reps if needed. Still, we recommend quick singles or sets of 2-3 reps at a time as a better strategy. This workout is grip intensive, so breaking the cleans up from the beginning makes more sense.
The toes-to-bars should be completed in 2 set or less for the majority of the workout. There may come a time when the athlete’s grip is so fried they’ll need to perform fast singles, which is fine, but not something we want to do from the beginning of the workout.