Feel the Power

Previously when we’ve practiced cleans we’ve gone all the way down.  We’ve used the full squat clean.  Over the last couple weeks we’ve been working on the snatch, specifically the power snatch.  When describing the clean or snatch with the term “power” we are referring to the landing position.  As you know the catch position for the clean is the front squat.  A power clean is simply catching the clean in a front squat above parallel, with the crease of the hip above the knee.020810-7972 A squat clean is a missed power clean.  Ideally, if the weight can be cleaned without going to the bottom of the front squat, we land in the power position.  Dropping under the load is a tool used to move more weight.  The primary objective of the clean is to get the object up off the floor into the rack position through the use of explosive hip extension.  Tomorrow we’re going to concentrate on getting as much weight off the floor as possible, without dropping all the way down to catch it.

March 18th, 2010

Skill: Double unders and kipping pull-ups

Strength: Power Clean 1-1-1-1-1-1-1


Complete 4 rounds for time of:

Run 400m

12 box jumps, 24″

21 kettlebell swings, 1.5 pood

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Programming Note: Due to the New England Sectionals this weekend there will be no evening classes (5 PM and 6 PM) Friday, March 19th, and no invasion Saturday, March 20th.

11 thoughts on “Feel the Power”

  1. …and in this photo, JT is (a) lurking, or (b) observing Mr.Cahill’s box jumps very closely. You make the call.

  2. I lurk, it’s true. Sometimes I loom. I’ve even been known to loiter on rare occasion.

    60kg Pwr Clean before Eric told me to scale down and work on my front squats. XD

    7:30 class kicked a whole buncha booteh.

  3. Power clean: 65kg
    WOD: 14:50 with 28″ box jumps.

    The 7:30 WOD was great this morning. All 3 of us finished within 4 seconds of each other. I definitely would have broken up the last set of kettlebell swings if it hadn’t been for the down to the wire finish. Great job JT and Nick.

  4. 16:34 24″ box and 1pd kb

    That KB + running is a much tougher combo than I would have ever imagined.

    RE: the picture – definitely lurking. :p

    Good luck this weekend!

  5. WOD 14:29 Rx and got my first kipping pull-ups today thanks to Stacey’s coaching!

    Kick some ass this weekend, Eric and Erica! I’ll be there shouting my lungs out for you.

  6. Hey guys! I just wanted to thank everybody at the gym again. It was great meeting you and working out with you guys. Keep up the hard work and coaches keep up the awesome training. I look forward to the next time I’m in Boston. Good luck to all of you going to sectionals. Take care.

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