Monday 12.04.2023

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The Power Clean Demo Video Link found HERE.

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review

Impact/Focus: Back Squat
Warm-up Sets/Reps building to an intended starting weight.

Every 2:00 x 5 Rounds Total
Back Squat x 3-3-3-3-3 reps (Climb weight as able)

Notes: Hit the best 3 rep set for the day or establish 3RM PR if within range. Movement quality and position integrity at depth will be prioritized from warm-up through working sets. Newer athletes will be prioritizing movement compentency & a squat primer for the subsequent Benchmark, “The Chief”.

Post scores to comments.

“The Chief”
Complete 5 Rounds of
3:00 AMRAP x 1:00 Rest

3 x Power cleans (135/95lbs)
6 x Push-ups
9 x Air Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Notes: Score each AMRAP individually, begin each three minute working window from the start of a round with three Power Cleans. Highly advisable to take good notes on scaling details/scores for future benchmark comparisons and references. Link to 07.25.2023 “The Chief” found HERE.

Post scores for five AMRAPs to comments.


Samy Daghir

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