Strength WOD:
3/3/3/3/3
Clean Pull
* Touch and Go
Conditioning WOD:
5 Rounds for time:
6 Deadlifts (225#/155#)
12 Ring Dips
200m Run
Results
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Today was intended to focus on how to maximize momentum on the barbell during a clean. Early arm pull is one of the biggest areas to improve both efficiency and power. Shrug hard with long arms and hit extension and it will lead to PR’s.
The Clean Pull by biofitness.com: “This exercise is designed for the development of strength in the muscles used in the pull, and for the technique of the full extension. Stand over the barbell. Position your feet underneath with your feet at hip width. The bar should cross your feet at the metatarsal joints just in front of your ankles. Point your toes slightly out. Hold your head erect and tighten your spinal muscles. Rotate your shoulders forward. Now bend over while squatting down and grasp the bar with a shoulder-width grip. Lock your elbows and position your body so that your arms are vertical to the bar with flexed wrists. Keeping your back muscles contracted take a 3/4 breath and, using your legs, explode the barbell up off the floor. When the barbell passes your knees, push in with your hips. Your knees will shift back down and under the bar. At the same time you bring your hips in, start to pull the barbell up with your back. This action will bring the bar into contact with your legs at mid-thigh. At the moment of contact, accelerate the bar upward with your legs and back until your body reaches full extension. At full extension, contract your your calves and trapezius muscles simultaneously, raising up on your toes and shrugging your shoulders. This movement puts maximum momentum into the barbell, allowing it to continue to rise.”