Trident Blog

Tuesday, 19 April 2011

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Power Clean Skill Work

12-15min, work on the Power Clean

Then;

For time:

400 meter Run
20 power cleans, see chart

200 double-unders
800 meter run

Max Clean

Workout weight
>265 lbs (>165 lbs) 205 lbs (135 lbs)
220 lbs – 264 lbs (135 lbs – 164 lbs) 185 lbs (125 lbs)
185 lbs – 219 lbs (115 lbs – 134 lbs) 165 lbs (115 lbs)
165 lbs – 184 lbs (100 lbs – 114 lbs) 135 lbs (95 lbs)
135 lbs – 164 lbs (90 lbs – 99 lbs) 115 lbs (75 lbs)
115 lbs – 134 lbs (80 lbs – 89 lbs) 95 lbs (65 lbs)
100 lbs – 114 lbs (70 lbs – 79 lbs) 75 lbs (55 lbs)
<99 lbs (<69 lbs) 65 lbs (40 lbs)

 

You may partition the power cleans and double-unders any way you wish.  But you have to be done with both of them prior to starting the final 800 meter run.  The power cleans are supposed to be heavy enough that you have to drop each one.

 

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