Positioning for Perfection
Do you have the mobility to catch a clean this low?
Today we will be focusing on different pieces of the clean. We will start out with some clean pulls. These are great tool for emphasizing the finish position and also to feel some heavier weight from the floor. Keep your hands on the bar for all 3 reps and really focus on speed through the middle and the finish. After that, we will do a short EMOM with 3 position cleans. The 3 position clean helps us to develop power and speed from all 3 positions. It forces you to be explosive and to pull under quickly. Especially from the high hang. Finally, we will row 500 meters for time. Rowing is a lot like Olympic lifting. You have to have proper positioning or you won’t be efficient. We start with the CATCH then DRIVE with our legs, open the hips/back, FINISH with the arms pulling and RECOVER. Don’t rush the recovery. Remember its: Legs, hips, arms, recover-then arms, hips legs back to the catch.
Workout of the Day (WOD) 11/1/13:
Clean Pulls 3-3-3-3-3 *Build up in weight each set.
Every minute on the minute for 5 minutes:
- 1- 3 Position Clean
Start at 60% of your 1 rep max clean. Go up in weight if you can.
Rest 1 minute
Then,
- 500 Meter row time trial
*Post clean pull, 3-position weights and row time to comments.
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