2.15.13

Posted by on Feb 14, 2013 in Wods | 2 comments

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The Next 2 Days Focus will be on the Clean and Jerk

We will be spending the majority of class breaking down the movement pattern.

 

MOB WU: http://www.rangeofmotion.net.au/content/warm/squat-clean-and-jerk

Bergener WU: http://thecellfitness.files.wordpress.com/2009/02/the-burgener-warm-up5.pdf

Clean and Jerk 101:http://scholar.lib.vt.edu/theses/available/etd-072199-082503/unrestricted/gentrydiss.PDF

 

WOD: Today’s focus is on the Full Clean. Sat will cover the Jerk.

A.)20M-Power Clean: Cover difference between Hang and Power vs Full Squat Clean

B.)12M-Front Squat: Receiving/Rack Position/Clean Drops

Progression of Clean: 1st Pull/2nd Pull/Double Knee Bend or Scoop/Triple Ext/Transition/Finish

IF you only open one Video link that I posted today look at this one: http://www.tabatatimes.com/squat-cleans-how-low-can-you-go-2/

Now lets put it all together!!

C.)6M to Establish a 1RM Clean. Start with 3 Burpees and Drop into 3 Burpees EMOM.

 

 

 


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