Workout Description

Why This Workout Is Hard

While 135/95 is moderate weight and 30-second intervals seem manageable, the CONTEXT creates significant difficulty. The power clean + squat clean pre-fatigues legs and grip before max jerks, while 60-second rest isn't enough recovery for 7 rounds of barbell cycling. The combination of moderate-heavy weight, fatigue accumulation across movements, and insufficient rest between rounds will force most athletes to scale weight or struggle with later rounds.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Power cleans and jerks are explosive Olympic lifting movements requiring maximum power output, especially under fatigue in AMRAP format.
• Stamina (8/10): Continuous barbell cycling for 30 seconds across multiple rounds will heavily tax grip strength, shoulder endurance, and overall muscular stamina.
• Speed (8/10): 30-second AMRAPs demand rapid barbell cycling and quick transitions between movements to maximize reps, emphasizing speed under fatigue.
• Endurance (7/10): Seven rounds of 30-second AMRAPs with 60-second rest creates significant cardiovascular demand through repeated high-intensity intervals with incomplete recovery.
• Strength (6/10): 135/95 lb loads for power cleans and jerks require moderate to high strength levels, especially as fatigue accumulates across rounds.
• Flexibility (4/10): Power cleans require good hip and ankle mobility, while overhead jerks demand adequate shoulder and thoracic spine flexibility for proper positioning.

Movements

• Power Clean
• Hang Squat Clean
• Power Jerk

Benchmark Notes

This workout is 7 rounds of 30-second AMRAPs with 60-second rest periods, totaling 10.5 minutes. Each round requires 2 power cleans + 1 above knee squat clean (3 total reps) before maximizing power jerks. I'll analyze this as a high-intensity barbell cycling workout similar to Grace but with forced rest periods. Movement Analysis: - Power Clean (135/95): 2-3 seconds per rep when fresh - Above Knee Squat Clean (135/95): 3-4 seconds per rep (more technical) - Power Jerk (135/95): 2-3 seconds per rep when fresh Round-by-Round Breakdown: Rounds 1-2 (Fresh): Athletes can complete the 3 required reps in 8-10 seconds, leaving 20-22 seconds for power jerks. Elite athletes might get 8-10 jerks per round (11-13 total reps). Rounds 3-4 (Moderate fatigue): Required reps take 10-12 seconds due to fatigue, leaving 18-20 seconds for jerks. Expect 6-8 jerks per round (9-11 total reps). Rounds 5-6 (High fatigue): Required reps take 12-15 seconds, leaving 15-18 seconds for jerks. Expect 5-7 jerks per round (8-10 total reps). Round 7 (Peak fatigue): Required reps take 15-18 seconds, leaving 12-15 seconds for jerks. Expect 4-6 jerks per round (7-9 total reps). The 60-second rest periods allow partial recovery but don't fully restore capacity. This creates a declining performance curve typical of repeated high-intensity intervals. Using Grace (30 Clean & Jerk at 135/95) as an anchor reference, elite athletes complete Grace in 90-120 seconds. This workout has similar loading but different structure - the forced rest periods and technical variation (squat clean + separate jerk) will reduce total volume compared to straight clean & jerks. Elite athletes (L10): 60-65 total reps Advanced (L5): 40-45 total reps Novice (L1): 20-25 total reps Final targets - L10: 420 reps, L5: 280 reps, L1: 140 reps

Modality Profile

All three movements (Power Clean, Hang Squat Clean, Power Jerk) are barbell weightlifting movements requiring external load, making this 100% Weightlifting.