Name: Playbook - Claire Thomas - W2/D3 POWER SQUAT CLEANS + CONDITIONING
Uploaded: 2024-02-02T19:19:09.445Z
Duration: 35 min
Description: W2/D3 POWER SQUAT CLEANS + CONDITIONING

I completed 2 of the 3 rounds. Butt is still kicked 😮‍💨

Brittany

Can’t believe I finished this one… just took longer than expected. 💪🏼🥵🪦
But probably one of my favorite combos! 🔥🙏🏼

Lillian

Pascale

Samantha Gonzalez

Ashanta

Wow! I’m dead 😵 But I’m the best way😝 great endurance workout😅

BriAnne

This absolutely kicked my ass. Haven’t felt this good/tired after a workout in a minute 🫶

Maura Leverone

Love this one! Whoops my booty every time! 😅

Sara

Natalie Daniels 

Katie

Jacquie

Holy moly that was tough!! Took me longer than I wanted it to but I am beat! Got it done though!!

Hannah

Jessica

Emily

Wooooooo this one was tough! Those burpee pull-ups at the end did me in

Marcella

I honestly can’t believe I did all of those burpee pull-ups! I’ve been practicing pull-ups since the 25 days of pull up challenge and it paid off today!! So proud of myself! Happy hump day everyone!!! 💪🏽

Courtney Rodriguez

Shianne

Isma

Great workout! Challenging, but didn’t kill me !

Kelli

Kevin Gonzalez

Alyssa Turner

This was much tougher than it looked! 🥵

Did this for a Christmas Eve workout before the festivities since I had time. Great burner!

Kari

Lauren Hamilton

Tough. Needed to modify a few burpee pull-ups to regular burpee’s. Needing clarification on rounds.

Jen Cook

Jamie

Lauren Ogle

Exactly what I needed between marathon training cycles! Beautifully humbling 💪

Courtney

Nissa Ellison-Walsh

Laurie Messer

Oy vey! Today was a challenge! I had to split almost all of my pulls into multiple sets (kept 9 one set).  Yes, I should've dropped the weight, yes I'm stubborn.  

Finished strong but 🥵

Since starting this program I haven’t been challenged like this in awhile! Thanks Claire!

Kami

I like the mix of workouts. Never the same thing. Good burner with this one.

So tough. Can barely grip anything at this point ☠️

Nicole

My soul left my body during this workout lol

Crystal Leah

Ass kicked! Omg Claire! That was the 5th time I’ve done this workout and that was the hardest!!! I definitely went up in weight since the last time!! Thank you for these workouts! I can’t bring myself to do any other programs out there haha!

Patti Frost

I think I died in between these circuits 😆🥵

Jonah

Great workout.  Weakness - pull-ups and toes to bar

Sandra

Kori

Almost at a week with the ab challenge let’s goooo!!

Karla

Quick but hard. Had to take out the pull up at the end.

Caity

This was my hardest workout yet.🔥🔥🔥

That was tough!
I wanted to quit after I started, In the middle and mostly at the end. But modified and pushed thru.

Brandi

Amanda

Week 2, Day 3: Power Squat Cleans + Conditioning

Warm up: Before you begin, I recommend completing the Functional Full Body Dynamic Warm Up, found in the “Warm Ups” section in the app.

After you crush this workout, please let me know how it went & if you have any feedback!

Work hard, be nice, & get after it! 💪

💛 Claire

X3 rounds of the following 2 exercises as fast as possible.
Reps decrease by 3 each round.

Power Squat Clean - use a weight that is easy to do 9 reps in a row but hard to do 15 in a row

Toes to bar modification: Hanging knee raises

- Begin with barbell on the floor
- Clean the bar to your shoulders, press your hips back and lower down until knees are 90 degrees
- Stand up and lower the bar to starting position

Barbell power squat clean

- Start by hanging on the bar, kip your body until feet touch the bar

Toes to bar

15-12-9 Circuit 1

X3 rounds of the following 2 exercises as fast as possible.
Reps decrease by 3 each round.

Rep scheme: 15-12-9 

Romanian Deadlift - use a weight that is easy to do 12 reps in a row but hard to do 21 in a row

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement

Wall Balls

15-12-9 Circuit 2

X3 rounds of the following 2 exercises as fast as possible.
Reps decrease by 3 each round.

Rep Scheme: 15-12-9 reps

Power Clean - use a weight that is easy to do 9 reps in a row but hard to do 15 in a row

- Start with the bar on the ground
- Dip and drive the bar straight up 
- Drop underneath the bar
- Catch the bar at shoulder height

Barbell power clean

- Begin standing under a bar with your legs shoulder width apart
- Place your hands on the floor in front of you and hop back bringing your body down to the floor
- Hop forward taking your hands off the floor and jump up grabbing the bar
- Pull yourself up until your head is over the bar
- Lower down and repeat

Burpee pull ups

15-12-9 Circuit 3

W2/D3 POWER SQUAT CLEANS + CONDITIONING

I’m back for round 3 of this amazing program!

Starting to train for a Spartan race and I thought these workouts would be perfect!!

Johanna

Functional Body Plan Intro

I missed doing this kind of workout and feeling strong and energized 💪🏻 it's really fun!

Diana

Brittney

This felt really good. Can’t wait for tomorrow!!

W1/D1 BACK SQUATS + CONDITIONING

Rachel

Love how these workouts are working on getting stronger, lifting heavier!

Abigail

W1/D2 PUSH PRESS + CONDITIONING

That sucked. I need to improve toes to bar

Victoria

W1/D3 POWER CLEANS + CONDITIONING

I was not anticipating such a long run and a faster pace! Felt great!

Natalie

W1/D4 ACTIVE RECOVERY/LISS

I’m an army wife. This hurts my heart to read. Thank you Corporal McGhee and your family for the ultimate sacrifice. The USA s truly the greatest nation on earth because of the brave 🇺🇸

Sarah

I’m sure I would’ve loved a LISS day today but the chips fell this way so I was sloooooow & steady. 125 for deadlifts, pushups on my knees, and step ups definitely happened throughout.

W1/D5 HERO WOD

I loved that one!! And it’s the first handstand I have done in a bit!!

Crystal

W1/D6 DEADLIFTS + CONDITIONING

Needed this rest day. Went to yoga also 🧘🏻‍♀️

Emmi

Due to a long tiring day, I'm declaring this as my rest day..😔

Longest week off due to being sick! Back at it now

Hannah 

W1/D7 REST

Simple but gets the heart rate up. Love having heavy lifts and functional things.

Harold

W2/D1 FRONT SQUATS + CONDITIONING

Loved it! The 7 minutes of wall stands took me a bit

TRENT JOHNSON

After arm day in the gym 13hours ago I don’t know if I was ready for this. 😤🫥 95lbs for 5 reps on barbell bench press then dropped to 75lbs. Handstand hold didn’t happen in full, I tapped out at 2:21 and I’m ok with that today. 🫡

W2/D3 POWER SQUAT CLEANS + CONDITIONING

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