OK, so Sunday was actually Jens Birthday.
Today is Reggies Birthday, and Jim Bathurst (Beast Skills) as well. Make sure to wish them well!
Sunday morning was dedicated to work on the Clean, so of course we started with Front Squats. If we want to excel in violently accelerating a barbell, and forcefully pulling ourselves under it, the bottom position needs to be rock solid. We did 5-5-3-3-2-2 reps, working up to near max doubles.
Second came work on the dreaded (for those familiar with it) TALL CLEAN. This drill teaches how to get down fast! Using only the shrug, NOT ANY LEG MOVEMENT, generate enough pull on the bar to pull yourself under into the bottom squat position. Make sure to move the elbows around fast!
Once you have gotten the Tall Clean down moderately well (mastery will take a long time), the clean itself is relatively easy. The other point I wanted to cover as we got into doing the full movement was the starting position. We touched on this, and I was lucky once again to have Fred Fialco and Mike Choi on hand to give corrections and general assistance. These guys are a valuable resource, and will improve your lifts with simple cues. PAY ATTENTION! Maiko helped out on the front squat as well, and it you need to see a great example, watch her.
After working up to some heavy singles, we spent the last few minutes giving the metcon junkies thier cardio-crack:
30 DB Push Press
We’ll count this as part of Reggies Bday Beatdown, so we can concentrate on heavy stuff Tuesday.