Thursday 11.16.2023

Coach’s Notes: High Hang Clean (or Clean from Power Position)

The High Hang Clean should start with the bar at the hips, and you will dip straight down to initiate each rep — the shoulders should stay behind (or just over) the bar. You will have to be fast in getting into your squat position in order to complete your reps. Keep the loading here light to moderate, and focus on speed.

The goal here is to work on keeping a solid, upright torso position in our extension, as well as in the catch position of each rep.

“FITNESS” & “PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
High Hang Clean (or Clean from Power Position) x 3 reps

Start at 40-50% of your 1-RM Clean, and only add weight if your technique is solid (see notes above).

OR

Three sets of:
Goblet Cyclist Squat x 8-10 reps @ 4010
Rest 45 seconds
Single Arm Trap-3 Raise x 10-12 reps @ 2010
Rest 45 seconds

Load the squat such that all of your sets are a 7-8/10 RPE, keeping solid tempo throughout.

B. Two sets of:
Knee Over Toe Split Squat x 8-10 reps each leg @ 21X1
(elevate the front foot as needed to achieve full ROM -- keep these light, and focus on form)
Rest 30 seconds
Side Plank or Star Plank x 20-40 seconds each side
Rest 60 seconds

C. In teams of two, alternate tasks to complete as many rounds and reps as possible in 12 minutes of:
12/9 Calorie Echo Bike
9 Burpees
6 Dumbbell Box Walk-Overs (50/35 lb)

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 30 minutes (6 sets):
600 Meter Bike Erg
300 Meter Run or Row
200 Meter Ski

*Adjust distances to ensure that you get at least 60 seconds of rest between sets.