Clean Up That Clean
Muscle Development. Explosive Power. Burn Body Fat. Bone-Shattering Grip Strength. A Full Body Workout. Great for Athletes and Trainees, these are all things you will get when you work on your Power Cleans. This Olympic lifting exercise requires the coordination of every muscle group in the body. In time, the exercise adds muscle density and functional strength over your entire body –with an emphasis on the shoulders and posterior chain – traps, back, glutes, hams, calves. Look at the picture below. She is in one of the most crucial parts of the lift–if not THE crucial point of the lift–the “Finish” or “second pull” or “triple extension.” Her hips are all the way open, her arms are dead straight, the weight at this point should feel like it is floating and the only thing she needs to do now is get under that bar STAT in a POWER position (none of that muted hip, thank you very much). What’s nice about working the Hang Power Clean is that you really get to drill proper form and technique in the middle of a complicated Olympic lift where we all struggle in order to successfully complete a really fun Olympic lift in its entirety a little bit down the road.
===============================
Tuesday’s WOD
Clean Work –
-Beginners – Hang Power Clean from Position 1- work skill at light-medium weight
-Intermediate – Hang Power Clean from Position 2 – work up to 3 reps at medium weight, perform 5 sets of 3
-Advanced – Hang Power Clean + Push Jerk – Find 1 RM
4 rounds for time
Run 400 – Good form!
20 double unders
15 Plyo-push ups
10 Body rows
5 Ring Dips
2015 03 16