Oly Class 140831

THE CLEAN

Starting From Where We Left Off Last Week
On any exercise the lifter should perform no more than 2 reps a minute.

Emphasizing The Pull (And Prepping The Shoulders)...
"A lot of people rely too heavily on the powerful hip extension and not enough on the legs in the first place"

•  1 High Hang Squat Clean + 2 Strict Press (7 Min)

Emphasizing Speed Through The Middle...

"I see a lot of people slow down once the bar passes their knees, when in actuality you want to be building up speed"

• 1 Hang Squat Clean  (7 Min)

Putting It All Together...
"The goal is to accelerate the bar through the entire lift"

• 1 Full Clean Squat Clean (5 Min)

CORRECTING POSTURE IN THE JERK/DIP (AND SOME ABS BY G)

Strengthening Movements, Which Reinforce Good Form

The First Drill Stresses Proper Position

• Dip-Pause-Push Press (7 Min)

This should help with those droopy elbows we see so often.

The Second Drill Forces You To Maintain Proper Position Under A Heavy Load

Athletes should use 85%+ Loads, No need to be explosive on positive portion.

• Dip-Pause-Hold (4 x 5 Reps) (7 Min)

PVC Split Jerk Warm-up For Proper Foot Position and Practice

• 2 Split Jerks (7 Min)