Weekend Power Clean

Posted on Jun 30, 2007 - 6:05pm by MarkFu in Training Log

With the weekend here, today was a good day to power clean and we aren’t talking about anything that involves a vacuum cleaner! Specifically, the WOD called for Hang Power Cleans, 7×1. My PR for this is 175, but I missed two attempts at that weight today and settled for 170 lbs.

After lighter weight warm-ups, I lifted 7 sets at 1 rep each and dropped the weight to do 5 sets of triples.
135/155/160/165/170/175f/175f/, then 135×3/135×3/135×5, which was 77% of max, and finished with 145×3/145×3, at 83% of max.

Doing cleans my way, with a barbell was considerably harder than using a vacuum cleaner and other household implements for power cleans but much more fun and satisfying.

Power CleanThis is not the name of new cleaning chemical or piece of equipment for cleaning your driveway, but a highly effective progression lift for the Olympic-style clean and jerk. Check out what my friend Mehdi has written about this great lift, one that many consider one of the Top 5...
The Power CleanLast night Jon Curry and I trained with power cleans and squat cleans. I went more with the former. Many lifters and strength coaches consider the power clean one of the top three most beneficial compound lifts with the deadlift and the squat. For that reason, athletes at all levels...
Power ElbowYesterday I posted an article by former Olympic coach, Jim Schmitz on power cleans, military presses, push presses and push or power jerks and was looking forward to doing that workout today. It has been a while since I have done any power cleans since an errant lift messed up...
Wildcard Weekend!The start of a new year means the NFL season is winding down and this weekend, sixteen teams play to advance in the playoffs. The Green Bay Packers are one of four teams that have a first round bye and will play the Seattle Seahawks in legendary Lambeau Field in...
Clean Your PlatesWalking into the gym, late again, my body complained with aching and complaining and trying to convince me to do something "easy" and though I did compromise, the aching and complaining did not go away. I came with the intention of doing the Crossfit WOD "Elizabeth", which in part, involves...
Clean and Push Jerks, 8×3The main part of my workout tonight was the push jerk or power jerk. I have very little experience with this and some coaching would have been helpful. Nevertheless, I decided to do a hang power clean for each of the the three push presses. From 135 lbs up, I...
Power Snatch + On the days I train at Met-Rx, this is the corner I hang out in. Plenty of weight to keep me busy. There is a power rack (another one is outside) and three other racks with Oly bars. Some days it can get quite busy back there as there...