Be Strong - Clean Strong (eBook)
Be Strong - Clean Strong (eBook)
Product Description
Krypton Athletics Be Strong - Clean Strong (eBook)
The Krypton Athletics Be Strong - Clean Strong eBook is a 10-week program that focuses exclusively on improving your strength in the clean. Clean Strong is intended (but not required) to build upon the Be Strong - Squat Strong program with the goal of leveraging your back squat leg strength to attain a new 1RM clean, and improve your front squat.
Created by Rogue Athlete and CrossFit Games champion, Ben Smith, this program’s goal is to help you learn a lot about yourself as an athlete, hopefully fill in some holes in your technique, and obviously BUILD SOME CLEAN STRENGTH.
Recommended Equipment:
- Barbell
- Plates (including fractional plates)
- Rack or Squat Stand
Read More
Krypton Athletics Be Strong - Clean Strong (eBook)
The Krypton Athletics Be Strong - Clean Strong eBook is a 10-week program that focuses exclusively on improving your strength in the clean. Clean Strong is intended (but not required) to build upon the Be Strong - Squat Strong program with the goal of leveraging your back squat leg strength to attain a new 1RM clean, and improve your front squat.
Created by Rogue Athlete and CrossFit Games champion, Ben Smith, this program’s goal is to help you learn a lot about yourself as an athlete, hopefully fill in some holes in your technique, and obviously BUILD SOME CLEAN STRENGTH.
Recommended Equipment:
- Barbell
- Plates (including fractional plates)
- Rack or Squat Stand
Sample Day
Warm-up
Couch Stretch (1 min each)
Pigeon Stretch (1 min each)
2 rounds of:
10 Air Squats
Front Rack Stretch
10 Clean Deadlifts
Ankle/Calf Stair Stretch
2 rounds of:
10 Cossack Squats (5/side)
7 Jumping Air Squats
3 Squat Cleans
3 Front Squats
Squat Clean + Front Squat
Warm up sets:
(1 + 1) x 2 sets @ 40%
(1 + 1) x 1 set @ 50%
(1 + 1) x 1 set @ 60%
(1 + 1) x 1 set @ 70%
Working Sets:
(1 + 1) x 3 sets @ 80% of 1RM Clean
(1 + 1) x 3 sets above 80%
*For the last 3 sets, work up in weight each set to something heavy for the day!
Front Squat
3 x 5 reps @ 70%
*Rest as needed between sets.
Gear Specs
Specifications:
- Training Program eBook created by Krypton Athletics
- Period: 10 Weeks
- 3 Training sessions per week
PLEASE NOTE: This is a digital file and NOT a physical book. The digital file will be accessible in your Rogue account used for purchase and cannot be transferred.
Returns and refunds are not available for non-physical items.
About Ben Smith:
Since debuting as the youngest competitor at the 2009 CrossFit Games, Rogue athlete Ben Smith reached the pinnacle of his sport by winning the 2015 individual CrossFit Games title after previous top-three finishes. Nearly repeating the victory in 2016, Smith has competed in a record 11 consecutive Games, consistently finishing in the top 12. Smith maintains a flexible yet demanding training routine, often working out two to three times daily while coaching at CrossFit Krypton in Chesapeake, Virginia, embracing a varied approach without a rigid plan.
