In today’s class we will go over the proper clean technique. Part one is about getting the right rhythm and pulling from the mid thigh versus ripping it off the ground which is very inefficient and can be dangerous. If you are confused to what we are doing. I linked the videos so you wont’ be confused and on top of that I will be going over the workout anyway.
No mobility section today… but there will be mobility in the warm up, so DO THEM and do them till you make some change. The point of mobility is to get your body mobilized in the right position so your body can more more efficiently with out compromising itself. I have seen the people who actually do the mobility EVERY DAY and I have seen them move better and SQUAT BETTER, so it does work, it just takes some time.
1.) Segmented Clean Pulls – Video
First as a class
Then 2 sets of 5
*Medium weight, focusing on form 75%ish
2.) Pause Power clean – Video
*Medium weight 75%-ish
3.) Strict Shoulder press
80% of your max
4.) Pull up work – Strict
Level 1 : False grip Pull ups: How ever you want to do it, but must total of 30 reps.
Level 2: Ring pull ups: How ever you want to do it, but must total of 30 reps.
Level 3: Bar pull ups: 3×10/3×10, 5×6/6×5, 2×15/15×2… etc
Level 4: Bar pull up negatives: 3×10/3×10, 5×6/6×5, 2×15/15×2… etc – Goal is to get 30 Negative pull ups. If you can’t do that, that’s fine we will modified it
5.) Core work
Max hollow body hold
Rest 1 Min