Tuesday 06/11/13

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Warm-up


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:

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.
4. 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!  Remember, Tuesday is the last day that you can email me your comments - after that, you will need to actually post to the comments section.  Be sure to talk to me if you're having trouble posting to the comments.