Building power
The clean is considered the most powerful lift we have. If we consider how fast we can move a lot of weight, this idea is hard to argue with. We have drilled this move from all different angles over the last few weeks, so today gives us the opportunity to put it all together and see how we can apply them. All the ideas we’ve been working on (even back angle as we pull from the floor, hitting the hang and the high hang on the way up, getting full hip extension and pulling ourselves down fast to the bottom of an active front squat) should be on our mind at least a little while we are warming up so by the time we get towards our max weights for the day we can somewhat turn our minds off and just grip it and rip it. Have fun and let’s move some weight!
STR:
(mobile users and those who want more description, I once again give you Chad Vaughn in slow mo and his analysis )
Find a 1rm
WOD:
AMRAP 8
20 Double unders
15 Kettlebell swings
10 Pistols
Clean: 45×3, 95×3, 125×2, 145, 165, 185, 205, 215, 225, 235, 250 (f), 250! PR
WOD: 4+24 (DUs, 1.5pd, feet on 5# plate)
Squat Clean: 65#
WOD: 4+30 (SU, 3/4pd, one-leg-crossed-over-the-other-knee-squats)
NICE PR, Dan! There was at least one excellent PR in the 7:30 class, too.
SC : 110# PR
WOD : 4 even (1pd, singles, agro+25#+10# plates)
Failed 3 times on 115#, able to get under but can’t whip those elbows fast enough yet. Did DU first rd, rest singles.
Thanks 6p for dealing with my grumpy pants attitude, always positively funny!
Squat clean 110# given more time I had more in me these felt sooooo good forgot how much I love squat cleans!
WOD 3 & 12 … Round 1 used the 1.25 pood by accident. The swings were bit janky. Swapped for 1 pood on round 2. Doubles and pistols were Rx.