Workout of the week: Power-Focused Cleans and Deadlifts


Each week I share a swim, bike, run, plyometric or strength workout from my training. Give it a shot and leave your feedback in the comments.

This is a basic, full-body session with a one-two focus on power with hang cleans and then deadlifts. Though you should use a moderate weight on the deadlift (approximately 65% of your 1 repetition max), the goal is to move the weight as fast as possible through the range of motion. So, you aren’t doing many reps within each set (only 2), these two are explosive. The rest of the session are a combination of upper and lower body movements to round out this full-body workout.

5×5 hang clean
8×2 conventional deadlift @ ~65% of 1 rep max (focus on power, move the weight explosively through the range of motion)

3×8 barbell front squat
3×10 single leg stability ball leg curl

3×10 renegade row + push up (1 rep = row R / push up / row L / push up)
3×10 dumbbell (or kettlebell) single arm snatch

3×12 cable pull through
3×12 decline leg raises



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