Congratulations to Alex, Sally and Jeff for passing their respective level tests last night with flying colors!!
CLEAN PULL AKA Clean extension. The clean pull is the most common clean-related strength exercise.
Execution
Set your clean starting position tightly and initiate the lift by pushing with the legs against the floor. Shift your weight back slightly more toward the heels as the bar separates from the floor, and maintain approximately the same back angle until the bar is at mid-thigh. At mid- to upper-thigh, your shoulders should be at least slightly in front of the bar. Accelerate the bar aggressively with violent leg and hip extension, keeping the bar close to the body and allowing it to contact at the upper thighs. The movement should be directed vertically with a focus on extending the body upward, although to maintain balance, it will be leaned back slightly. The arms are not engaged in the movement, but remain relaxed in extension. The shoulders should be shrugged up somewhat after the completion of leg and hip extension to continue the bar’s upward path and allow it to stay against the body. The aggressiveness of the push against the ground should result in the lifter’s heels rising off the floor as the extension is completed.
Purpose
The clean pull is a basic and important exercise for training the extension of the clean in terms of strength, speed, power, posture and balance. Lifters will be able to manage heavier weights than in the clean, which allows the development of strength to push weights in the clean. The clean pull can also be used as a remedial exercise to practice balance and position in the pull, or as part of a learning progression for the clean.
Warmup
Jump Rope 3 Minutes
Skill
Level 3/4
160 Yd Spider/Crab walk
20 Handstand Pushups (level 3 negatives)
50 Stall Bar Leg Raises
100 Air Squats
Level 2
120 Yd Spider/Crab walk
90 Sec Handstand Hold
50 Stall Bar Leg Raises/Knee Tucks
75 Air Squats
Level 0/1
80 Yd Spider/Crab walk
120 Sec Down Dog Hold
Practice Kicking Up to Handstand
30 Stall Bar Leg Raises/Knee Tucks
50 Air Squats
Conditioning
“Patient Zero”
Levels 3/4
E2MOM 12 Minutes
4 Clean Pulls*
4 Hang Power Cleans
4 Front Squats
4 Burpee Pull-ups
L4 – 135/95, C2B Pull-ups
L3 – 115/75, kipping or jumping pull-ups
*NOT a high pull, no elbow bend, just shrug and extend up on the toes
Level 2
E2MOM 12 Minutes
Double Kettlebell Complex
5 Swings
5 Cleans
5 Squats
5 Burpees
Levels 0/1
12 Minutes AMRAP
Single Kettlebell Complex
5 Swings R side
5 Cleans R side
5 Squats R side
5 Burpees
Repeat on L side
