Hang Power Cleans & Sprint Repeats…

10x10 @ 75lbs - 100 reps

AVG HR - 123 BPM

MAX HR - 152 BPM

“While primarily a performance-based exercise, hang power cleans will get you absolutely jacked when coupled with higher rep work at the end of a workout.  

By hitting nearly 200 muscles in your body, it creates a massive anabolic surge to drive muscle growth.

They also fire up your central nervous system, which in turn, helps increase muscle fiber recruitment. This activates high threshold muscle fibers, most responsible for explosive movements and muscle growth, and stimulates a huge anabolic surge. 

Whether you want yoked traps to fill out your t-shirt or a powerful hip extension for a faster pull and stronger lockout, power cleans will help you develop a truly impressive physique”. - Roman Fitness Systems. 

Cash Out: Sprints - 7 x 10M  @ 85%

Hang Power Cleans…

15x10 @ 75lbs - 150 reps

AVG HR - 120 BPM

MAX HR - 153 BPM

—————————————————————-

“While primarily a performance-based exercise, hang power cleans will get you absolutely jacked when coupled with higher rep work at the end of a workout.  

By hitting nearly 200 muscles in your body, it creates a massive anabolic surge to drive muscle growth.

They also fire up your central nervous system, which in turn, helps increase muscle fiber recruitment. This activates high threshold muscle fibers, most responsible for explosive movements and muscle growth, and stimulates a huge anabolic surge. 

Whether you want yoked traps to fill out your t-shirt or a powerful hip extension for a faster pull and stronger lockout, power cleans will help you develop a truly impressive physique”. - Roman Fitness Systems. 

Sprint Repeats & Hang Power Cleans…

Sprints - 20x10M  @ 85%

HPC - 5x5 @ 95lbs

Hang Power Cleans…

5x5 @ 115lbs - 25 reps 

5x7 @ 95lbs - 35 reps 

5x9 @ 75lbs - 45 reps

105 reps total 

Cash Out: Hang Muscle Snatch - 5x5 @ 75lbs

AVG HR - 125 BPM

MAX HR - 150 BPM

—————————————————————-

“While primarily a performance-based exercise, hang power cleans will get you absolutely jacked when coupled with higher rep work at the end of a workout.  

By hitting nearly 200 muscles in your body, it creates a massive anabolic surge to drive muscle growth.

They also fire up your central nervous system, which in turn, helps increase muscle fiber recruitment. This activates high threshold muscle fibers, most responsible for explosive movements and muscle growth, and stimulates a huge anabolic surge. 

Whether you want yoked traps to fill out your t-shirt or a powerful hip extension for a faster pull and stronger lockout, power cleans will help you develop a truly impressive physique”. - Roman Fitness Systems. 

Hang Power Cleans...

5x3 @ 135lbs - 15 reps

5x5 @ 115lbs - 25 reps 

5x7 @ 95lbs - 35 reps 

5x9 @ 75lbs - 45 reps

110 reps total 

Cash Out: Hang Muscle Snatch - 5x5 @ 75lbs

AVG HR - 135 BPM

MAX HR - 149 BPM

—————————————————————-

“While primarily a performance-based exercise, hang power cleans will get you absolutely jacked when coupled with higher rep work at the end of a workout.  

By hitting nearly 200 muscles in your body, it creates a massive anabolic surge to drive muscle growth.

They also fire up your central nervous system, which in turn, helps increase muscle fiber recruitment. This activates high threshold muscle fibers, most responsible for explosive movements and muscle growth, and stimulates a huge anabolic surge. 

Whether you want yoked traps to fill out your t-shirt or a powerful hip extension for a faster pull and stronger lockout, power cleans will help you develop a truly impressive physique”. - Roman Fitness Systems. 

Hang Power Cleans...

5x3 @ 135lbs - 15 reps

10x5 @ 115lbs - 50 reps 

10x7 @ 95lbs - 70 reps 

10z9 @ 75lbs - 90 reps

225 reps total 

AVG HR - 131 BPM

MAX HR - 185 BPM

—————————————————————-

“While primarily a performance-based exercise, hang power cleans will get you absolutely jacked when coupled with higher rep work at the end of a workout.

By hitting nearly 200 muscles in your body, it creates a massive anabolic surge to drive muscle growth.

They also fire up your central nervous system, which in turn, helps increase muscle fiber recruitment. This activates high threshold muscle fibers, most responsible for explosive movements and muscle growth, and stimulates a huge anabolic surge . 

Whether you want yoked traps to fill out your t-shirt or a powerful hip extension for a faster pull and stronger lockout, power cleans will help you develop a truly impressive physique”. - Roman Fitness Systems

Hang Power Cleans...

20x5 @ 95lbs - 100 reps

—————————————————————-

“While primarily a performance-based exercise, hang power cleans will get you absolutely jacked when coupled with higher rep work at the end of a workout.

By hitting nearly 200 muscles in your body, it creates a massive anabolic surge to drive muscle growth.

They also fire up your central nervous system, which in turn, helps increase muscle fiber recruitment. This activates high threshold muscle fibers, most responsible for explosive movements and muscle growth, and stimulates a huge anabolic surge . 

Whether you want yoked traps to fill out your t-shirt or a powerful hip extension for a faster pull and stronger lockout, power cleans will help you develop a truly impressive physique”. - Roman Fitness Systems 

Hang Power Cleans & Klokov Push Press...

10x10  @ 75lbs - 100 reps

Cash Out: 

Klokov Press - 5x10 @ 75lbs

Kettlebell Jump Shrugs - 5x10 @ 70lbs

*These jacked up my HR. My AVG HR was 131 over the whole workout. 

PM:

Klokov Push Press

115x4

145x1

165x1

200x1 - first attempt @ 200lbs! 

“Push press is the dynamic version of a more common strict military overhead press.  This compound exercise works multiple muscles but the work horses in this movement are the deltoids, triceps and traps.  Due to initial leg drive, push presses engage quadriceps, glutes and hamstrings while abdominal wall and lower back stabilize the trunk preventing excessive spinal arching.  Essentially push press is a total body exercise which has number of performance benefits”. - Science & Strength 

PM: 

HPC - 15x10 @ 75lbs 

Overhead Plate Raises - 5x10 @ 35lbs

“The effectiveness of the Plate Raise is increased by bringing the plate above eye level and all the way over your head. Bringing it all the way overhead will bring the traps and upper back into action. These really hit the top of the traps and the rhomboids”. - T Nation 

Hang Power Cleans....

10x5 @ 95lbs - 50 reps

5x5 @ 115lbs - 25 reps

2x5 @ 135lbs - 10 reps then,

145x1, 155x1, 165x1,175x1

“Hang cleans will get you absolutely jacked. They not only stimulate your forearms and traps, but nearly 200 muscles in the body so that you get a huge anabolic surge and training effect. Nearly every muscle fiber is engaged and firing to maximize explosiveness, stabilize the core for transfer of load, and to execute the clean correctly”. - T Nation

Cash Out: 

HPC - 1x25 @ 45lbs

High Pull - 1x25 @ 45lbs

Klokov Press - 1x25 @ 45lbs

Upright Row - 1x25 @ 45lbs

“The Klokov press is a special behind the neck variation where you are using a wide-grip (snatch-grip) instead. 

The wide-grip will decrease the engagement of triceps and increase the muscle activity of middle deltoids and trapezius muscles.

Klokov press is almost completely lateral deltoids and traps, which makes it a superb compound exercise to make your middle delts and traps grow in strength and size very nicely”. - Vahva Fitness 

PM - Max Rep Bench @ 225lbs - got 8! A 2 rep PR! 

‘Single Bubble'...

For total reps

AMRAP 6

12 push-ups

6 Hang Power Cleans 155

5 rounds plus 13 reps Rx. All HPCs unbroken.

“The Incredible Hulk”…

AMRAP 20:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back Squat
(Mens Rx 115lbs/ Women’s 70lbs)

9 rounds plus 24 reps @ 95#