Workout finisher #3- Power AMRAP

Squat, clean to press for 3 minutes without any rest. See how many rounds you can complete.

Suggested weight:

Beginner: Dumbbells- 10 to 25lb (5-12kg)

Intermediate: Barbell-M: 65 to 95lb (35kg-55kg) ;F 35 to 65lb (16-35kg)

Advanced: M: 155lbs (80kg); F: 105lbs (55kg).

When to use this workout finisher

This finisher can be great addition to most strength training programs. The  squat, clean and press is a power movement, which means you move a weight as fast as possible. Since this is a finisher where you see how many rounds you can complete in 3 minutes, there are a few good reasons to include this in your program.

Reasons to do a power-endurance finisher:

• As power training is high-intensity in nature, it can do wonders for your cardiovascular endurance.
• Power training targets your fast twitch muscles. When it comes to these fibers, it is a matter of use-it-or-lose it.
• You’ll teach your body to not only pump more blood but also how to return to your normal state faster after you’ve finished training.
• You’ll be able to recover much quicker and keep your heart healthy at the same time.
• This also comes with the added bonus of improved movement efficiency. Your body will learn how to generate force while using the least amount of energy as possible so you’ll be able to do more for less.

How often should you do this finisher?

Obviously this depends on your overall program and other factors, but I’ll say this: if you are a beginner and you use light weights such as suggested above, you can safely do it three times a week if you want to.

The more advanced you are, the more careful you’ll need to get with your programming. If you can do a 3 min squat-clean-and-press with barbells heavier than 95lb (55kg) for men or 65lb (35kg) for women, once a week may be enough. In most cases it would be best to compliment this finisher with one or two other ones. Just pick one from the ultimate list of workout finishers.

How to do the Squat, Clean and Press 3min AMRAP.

First of all, “A.M.R.A.P” stands for “As Many Rounds As Possible”. So the first step is to set your timer for 3 min.

Get yourself psyched up and do as many as you can with good form. If your form breaks down, stop and rest or stop completely. Choose a lighter weight next time. No need to injure yourself by pushing through bad form.

With a dumbbell:

1. Squat down until your upper legs are parallel with the floor by bending your knees, keep your back straight.
2. Let the dumbbells hang just above the ground
3. With an explosive but controlled movement, push up through your heels and simultaneously lift the dumbbells to shoulder height
4. Now press the dumbbells above your head as you return to standing position by straightening your legs.
5. The movement should be smooth and continuous. Each step flows into the next.
6. Briefly pause in the overhead position before returning to step 1.

With a barbell:

1. Stand with your feet slightly wider than shoulder width.
2. Squat down until your upper legs are parallel with the floor by bending your knees, keep your back straight.
3. Use an overhand grip on the barbell with your hands slightly less than shoulder width apart
4. With an explosive but controlled movement, push up through your heels and simultaneously lift the barbell to shoulder height  (get in a front-squat position)
5. Briefly get back into a squat position before swiftly standing up
6. Press the barbell above your head as you return to the standing position by straightening your legs.