Hang Power Clean
Duration: 10:00
3 Sets:
3 Hang Power Cleans
Barbell: 83-88% of 1RM Power Clean -
• Rest 3 Minutes Between Sets
Score: Heaviest Load
EXPLOSIVE POWER
Enter your 1RM for Power Clean
STIMULUS
- Overview: This is the third week of our 4-week Triple Threat strength cycle. Instead of the usual powerlifts, we're focusing on three alternative compound lifts (push press, front squat, and hang power clean) to build strength, stability, and power and to keep training fresh and engaging. We will gradually increase weights following a structured percentage range with the goal of achieving new 3-rep maxes by the end of the cycle.
- The hang power cleans today should be performed unbroken (not dropping between reps).
- Fitness Attribute Improved: Explosive Power
STRATEGY
TECHNIQUE CUES:
- Feet hip-width apart and grip shoulder-width apart.
- Set up with a neutral back, full grip on the bar (hook grip is ideal), and knees pressed outward to activate your glutes.
- Keep your arms flexed and locked out through extension.
- Stand and bring the bar to the hang position. Redip to mid-thigh and extend aggressively.
- As you extend your hips and ankles (as if jumping), aggressively pull yourself under the bar and rotate your elbows around the bar.
- Catch the bar in the front rack position with your feet shoulder-width apart and knees pressed outward to keep hips and glutes engaged.
SUBSTITUTIONS
HANG POWER CLEANS
- Power Cleans
- Sub Dumbbells
MOVEMENT PREP
With An Empty Barbell:
5 Good Mornings
5 Elbow Rotations
5 Deadlifts
5 Hang Power Cleans
5 Power Cleans
5 Hang Power Cleans @ A Light Weight
3 Hang Power Cleans @ A Moderate Weight
Build to Working Weight