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Wendler Front Squat -week 2
70% x3
80% x3
90% x3+

CrossFit WOD“Hangman” (20 min cap)
21 Hang Power Cleans (135/95), 21 Burpees over Bar, 100 Double Unders
15 Hang Power Cleans (135/95), 15 Burpees over Bar, 75 Double Unders
9 Hang Power Cleans (135/95), 9 Burpees over Bar, 50 Double Unders

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Influence of Different Relative Intensities on Power Output During the Hang Power Clean: Identification of the Optimal Load

The influence of different relative intensities on power output was investigated in the present study in order to identify the optimal load that maximizes power output during the hang power clean. Fifteen men (age: 22.1 +/- 2.0 years, height: 180.1 +/- 6.3 cm, and body mass: 89.4 +/- 14.7 kg) performed the hang power cleans on a forceplate at 30-90% of one repetition maximum (1RM). Peak power was maximized at 70% 1RM, which was, however, not significantly different from peak power at 50, 60, 80, and 90% 1RM. Average power also was maximized at 70% 1RM, which was not significantly different from average power at 40, 50, 60, 80, and 90% 1RM. It was concluded that (a) the relative intensity had a significant influence on power output, and (b) power output can be maximized at a submaximal load during the hang power clean.
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Intensity, as we define it, is exactly equal to average power (force x distance / time). In other words, how much real work did you do and in what time period? The greater the average power, the greater the intensity. This makes it a measurable fact, not a debatable opinion.

Intensity and average power are the variable most commonly associate with optimizing favorable results. Whatever you want from exercise comes faster with intensity. It’s not volume or duration or heartrate or even discomfort. Do more work in less time (without overdoing it), and you’ll get fitter faster.

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