power clean

WEEK 5 - SQUAT

Lindsey with some DB hang power snatches

Lindsey with some DB hang power snatches

Tempo squat 4x6 @ 70% 3-0-X-0

MERCURY I

AMRAP 12 minutes
12 box jumps
9 power cleans @ 50% of today's squat
6 bar facing burpees

MERCURY II

AMRAP 12 minutes
12 box jumps
9 DB power cleans
6 burpees

MERCURY III

AMRAP 12 minutes
12 step-ups
9 DB power cleans
6 up downs

Apr 26 2019

Shawna, LeeAnn and Tara with some banded plank walks

Shawna, LeeAnn and Tara with some banded plank walks

Deadlift 2x1-2 @ 95%
OR
Deadlift 5x5 @ 70 - 80%

MERCURY I

AMRAP 10 minutes
5 deadlifts @ 25%
5 power cleans
5 burpee bar jump overs
5 box jumps

MERCURY II

AMRAP 10 minutes
5 deadlifts @ 20%
5 power cleans
5 burpee bar jump overs
5 box jumps

MERCURY III

AMRAP 10 minutes
5 deadlifts @ 20%
5 DB power cleans
5 burpees
5 step ups

Feb 18 2019

A small but great crew battling it out on Family Day

A small but great crew battling it out on Family Day

MERCURY I

AMRAP 15 minutes
1 power clean @ 35% deadlift
3 front squats
5 box jumps
7 burpees
9 toes to bar
Rest 3 minutes

AMRAP 15 minutes
10 DB push press
10 DB curls
10 pull-ups
10 calorie air dyne or row
40m run

MERCURY II

AMRAP 15 minutes
1 power clean @ 25% deadlift
3 front squats
5 box jumps
7 burpees
9 knees to elbows
Rest 3 minutes

AMRAP 15 minutes
10 DB push press
10 DB curls
10 pull-ups
10 calorie air dyne or row
40m run

MERCURY III

AMRAP 15 minutes
1 power clean @ 15 - 20% deadlift
3 front squats
5 step-ups
7 up downs
9 hanging knee raises
Rest 3 minutes

AMRAP 15 minutes
10 DB push press
10 DB curls
10 ring rows
10 calorie air dyne or row
40m run

Jan 09 2019

Front squat 4x6 @ 70% or 55 - 60% of squat

MERCURY I

For time (14 min cap)
30-20-10
DB front squats
Power cleans @ 40% of today's front squat
1 suicide sprint

MERCURY II

For time (14 min cap)
30-20-10
DB front squats
DB power cleans
1 suicide sprint

MERCURY III

For time (14 min cap)
30-20-10
Squats
DB power cleans
1 suicide sprint

WEEK 14 - DEADLIFT

Want to build strong shoulders? Ropes should be a part of the equation

Want to build strong shoulders? Ropes should be a part of the equation

Deadlift 2x1-3 @ 95%
Then
Deadlift 2x3-5 @ 90% of 95%

MERCURY I

AMRAP 10 minutes
5 power cleans @ 25% of deadlift
5 burpees
5 box jumps

MERCURY II

AMRAP 10 minutes
5 power cleans @ 20% of deadlift
5 burpees
5 box jumps

MERCURY III

AMRAP 10 minutes
5 power cleans @ 20% of deadlift
5 up downs
5 step ups

WEEK 13 - CONDITIONING

Some burpees during a surprise visit from Tyler and Rachel!

Some burpees during a surprise visit from Tyler and Rachel!

MERCURY I

3 rounds (10 min cap)
500m row
15 DB power cleans
Rest 2 minutes
6 rounds (10 min cap)
50 double unders
1 suicide sprint
10 squats
Rest 2 minutes
EMOM 10 minutes
1 DB thruster
40m sprint
2 DB thrusters
40m sprint...

MERCURY II

3 rounds (10 min cap)
500m row
15 DB power cleans
Rest 2 minutes
6 rounds (10 min cap)
100 single skips
1 suicide sprint
10 squats
Rest 2 minutes
EMOM 10 minutes
1 DB thruster
40m sprint
2 DB thrusters
40m sprint...

WEEK 7 - DEADLIFT

Gym-powerlifting-fitness-personal training-training-bootcamp-crossfit-kingston-kingston gym-kids-mercury-strength-conditioning-athlete-dumbbell-front squat

Jaime, Brandi, Alexis and Makenzi with some DB front squats

Pause deadlift 4x4 @ 75%
Then
Deadlift 2x6 @ 75%

MERCURY I

3 rounds (12 min cap)
10 power cleans @ 20-25% deadlift
10 burpee bar jump overs
100m uneven farmer carry
20m broad jump

MERCURY II

3 rounds (12 min cap)
10 power cleans @ 20-25% deadlift
10 burpees
100m uneven farmer carry
20m broad jump

MERCURY III

3 rounds (12 min cap)
10 power cleans @ 20-25% deadlift
10 up downs
100m uneven farmer carry
20 squats

WEEK 3 - DEADLIFT

Are you having some unexplained signs and symptoms? If you are, be sure to get some blood work done from your GP before attempting to correct any potential deficiencies on your own.

Are you having some unexplained signs and symptoms? If you are, be sure to get some blood work done from your GP before attempting to correct any potential deficiencies on your own.

Pause* deadlift 4x5 @ 60%

* 1” off floor

Then

Deadlift 2x6-8 @ 60%

MERCURY I & II

AMRAP 12 minutes

5 power cleans @ 25% deadlift

10 front squats

15 box jumps

20 renegade rows total

MERCURY III

AMRAP 12 minutes

5 DB power cleans

10 DB front squats

15 step ups each leg

20 renegade rows total


Mobility Myths

WEEK 10 - DEADLIFT

Paul, Kim, and Christine with some burpees during Tuesday's workout

Paul, Kim, and Christine with some burpees during Tuesday's workout

Tension pause deadlift 3x4 @ 80%

4 sets
*each set = 5 rounds of
1 power clean
2 push press
3 front squats
4 burpee bar jump overs
Rest 1 min
** increase weight each set

How Often Should I Stretch?

WEEK 8 - DEADLIFT

Mackenzi being bashful during Wednesday's workout while Mary and Casey have a good laugh

Mackenzi being bashful during Wednesday's workout while Mary and Casey have a good laugh

Tension pause deadlift 3x5 @ 75%

4 rounds (12 min cap)
5 power cleans @ 25% deadlift
10 shoulder to overhead
20m prowler push low handles
40m sandbag sprint

The Hidden Health Killer Nobody Is Talking About (& 6 Ways To Protect Yourself From It)