Thursday 06/17/10

Warm-up


Back Squat
3 x 5


Bench Press
3 x 5


Strict Pull-ups
3 sets

Goals:
Assisted pull-ups - 3 x 10
Bodyweight pull-ups - 3 x 15


Below is a slow-motion clip of a 140kg clean (308 lbs). A few things to note:

1. The arms stay very straight until he reaches the top of his jump.  Very important.
2. His upper arms are nearly parallel with the floor when he catches (or "receives") the bar.  In other words, his elbows are pointing forward, not down.  This helps with . . .
3. He receives the bar on his shoulders, not on his hands.  This is a very secure and solid place to receive the barbell.  His wrists and hands aren't supporting any of the weight, which is good - would you want to catch 308 lbs in your hands?  Actually, if you look closely, his entire hand isn't even around the bar when he catches it - his pinky finger has come off the bar by this point.  That's perfectly acceptable - it allows him to get his elbows up.