Power Clean
5 x 3
"Tabata This"
Tabata intervals are applied to (in the following order) pull-ups, push-ups, sit-ups, and squats. A one minute break is taken between different exercises (for a total of 3 one minute breaks).
A refresher on tabata intervals - a tabata interval is 20 seconds of work followed by 10 seconds of rest. This is performed 8 times for a total of 4 minutes. So, in today's WOD, this means 8 intervals of pull-ups, 1 minute rest, 8 intervals of push-ups, 1 minute rest, . . . you get the picture (and don't worry if you don't - we'll go over the whole thing before we start).
Your score will be the total number of reps you perform.
Below is a slow-motion clip of a 140kg clean (308 lbs). A few things to note:
- The arms stay very straight until he reaches the top of his jump. Very important.
- 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 . . .
- 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.
- Post a comment - what can you improve upon in your power clean? Keeping your arms straight? Jumping more? Elbows up in the receiving position? Remembering the hook grip? The reward for posting is . . . a mystery!
31 comments:
I need to work on jumping harder and getting under the bar faster
I need to work on keeping my elbows up when I am receiving the bar after my jump.
I need to work on jumping higher and keeping my elbows up.
I need to work on remembering the Hook Grip
bringing my elbows around faster
I need to work on catching the bar on my shoulders.
I need to jump and keep my elbows up
i need to bring the bar onto my shoulders not my hands
i need to work on jumping higher and squatting lower
I need to work on jumping more and keeping my arms straight.
getting under the bar quicker once i shrug and then keeping my knees out on the way up from the squat
I need to work on rolling the bar back onto my shoulders instead of "catching" it on my palms, which are resting on my shoulders, and on bringing my elbows out. It wouldn't hurt me to relearn the whole form, either.
I need to work on getting the arms up quicker and not jumping back.
Oh my, my, my! This is my worst one! I think! I definitely need to work on getting my elbows up there, and also keeping the bar close to me so that it does that "flip your shirt" thing. I also need to bring it up much more quickly, not land so deep into it, and I need to stomp a little harder!! Think..."Tourette's lift!" Haha
Retain lumbar curve
I need to make sure I use all the power in my legs (jump higher) and especially get my elbows up faster/straighter
i need to work on getting my elbows underneath me faster and also keeping my back straight as I lift.
I need to work on jumping higher and getting under it faster.
I need more shrug
I need to get my arms under the bar quicker
I need to have more power while going up
I need to work on keeping my hips a little higher
I need to keep my elbows up and land
with my hips back.
I need to jump better, be more consistent with my shrug, keep my arms completely straight, and keep close to my body.
yeah I got a lot of work to do on power clean...
I need to work on jumping more and keeping the bar on my shoulders instead of my hands
i need to work on jumping more and keeping straight arms
devin i win.
muahahahahaha
i stand victorious
i need to keep my elbows up and get the bar on my shelf
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