Junior High
Warm-up
Vertical Jump Testing
Skills
-Kipping Pull-up
-Box Jump
-Power Clean
Baseline Metcon
For time:
200m run
15-12-9 reps of:
Squats
Push-ups
Pull-ups
200m run
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Senior High
Warm-up
Vertical Jump Testing
Power Clean
5 x 3
Baseline Metcon
For time:
200m run
15-12-9 reps of:
Squats
Push-ups
Pull-ups
200m run
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? If you haven't learned the power clean yet, what other lift can you improve on, and how can you improve? The reward for posting is . . . a mystery!
