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. 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:
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.