Friday 12/2/16

Friday 12/2/16

This is the second time in this cycle I’m posting this video. It cannot be stressed enough how important it is to meet the bar and bring into the bottom of the clean with you. I’ve seen many of you rushing the lifts and losing tightness in the bottom of the squat. You may be able to recover at submaximal weights. But it will not serve you well when it’s time to get above 90%.

Keep the first pull slow and intentional as you start accelerating into the turnover. MEET the bar. Don’t let it crash on you. Focus on bar path and finishing the pull. Speed into the clean takes months and month if not years to perfect. The goal is power. Not speed. Speed covers up mistakes. Just like performiing a kettlebell swing with silly little bells but making it identical to swinging the Beast, a slow, strong clean will lead to a powerful fast clean.

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Warmup
Dynamic Athletic Movement

Hip Mobility Series
10 Downdog Push-ups

Lift

Levels 3/4

10 Minutes E2MOM
6 Romanian Deadlifts (light enough that you don’t round your back at all)

Then,

Take 20 Minutes to work up to a heavy triple Front Squat (5-8 sets).

Level 2

Same as above–10 Minutes E2MOM
6 Romanian Deadlifts (light enough that you don’t round your back at all)

5x
3 Front Squats at 5-10# more than last week

Levels 0/1

3x
5/5 Single Leg Deadlifts R/L

5x
5 Kettlebell Pause Squats (Goblet or Double KB)
Hold each rep at the bottom for 3 seconds (1-1000, 2-1000, 3-1000)

Conditioning

“Waiting Room”

12 Minutes AMRAP

Levels 3/4
3 Muscle-ups
6 Power Snatch
12 Alternating Reverse Lunges

L4 – rings, 95/65 for snatch and hold on your back for lunges (5+ rounds)
L3 – rings/bar/assisted MU, same weight as L4

Level 2
5 Pull-ups
5 Double KB Clean + Press
10 Double KB Alternating Farmer Hold Lunges

L2 – can do barbell snatch/lunges with 75/55 (or heavier) if proficient in the movement

Level 0/1
5/5 KB Clean + Press
10 KB Alternating Goblet Lunges