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Wednesday PVF/PVX: High & Mighty

Writer's picture: John FadelJohn Fadel

Workout

Power Clean 

Sets 1-5 build to 90% 6,4,3,3,1-2

Max Repetitions of Power Cleans @ 90%

* To Technical Failure 

* Add 10# To Each Set From Last Attempt

"High & Mighty" 

3 Rounds: 

10 Power Cleans @weight(115/85) 

10 Box Jumps (30"/24") 

Directly Into...

2 Rounds: 

10 Power Cleans @weight(135/95) 

10 Box Jumps (30"/24") 

Directly Into...

1 Round 

10 Power Cleans @weight(155/105) 

10 Box Jumps (30"/24") 

Time Cap: 18 Minutes 


Athletes should be targeting 2-4 reps at #10 heavier than the load they used the first time we performed power clean during this cycle. If athletes didn’t complete the power clean the first time, they’ll target 90%.  In part 2, our fatigue will increase while our barbell weight increases. Therefore, athletes should choose a weight to start that they can hold unbroken sets for the first 3 rounds. Pacing the box jumps in the beginning will be important to catch your breath before going back to the barbell.


After Party:

6 Sets: Rower

40 Seconds

20 Seconds Rest

Right into

6 Sets: Bike

40 Seconds

20 Seconds Rest


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1 Comment


greg.livermore
Jun 14, 2024

Power cleans 195

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