Strong in Body, Cleans in Mind
Many thanks to Coach Mike Choi for covering class while Tom was coaching and cheering everyone at the BWI Hopper on Sunday. Mike is our resident Olympic specialist, and he took the class to task on developing better Cleans. Although the warm-up is one of the most important parts of any workout, when learning new movements, or really trying to clean-up a movement, such as the Olympic lifts, it’s extremely important to make sure your body is warm and loose. Attempting to develop muscle memory with cold muscles that are tight and inflexible will result in wasted effort at best (or further strengthening poor movements at worst). With that in mind, Mike led class in thorough warm-up:
Warm up: 3 Rounds, 10 min
5M catepillar walk
10 push ups
2x Sampson stretch
Once everyone was warm and loose, it was time to do some Clean work:
Everyone in class worked the Clean beginning first from a High Hang, then moving to a Low Hang, and then finally progressing to a Full Clean from the floor. All in all, the class spent roughly 45 min concentrating on the Cleans.
Having an Oly Coach run class doesn’t mean there’s a respite from MetCons however:
6 rounds for time, 20 min of
-10 Push ups;
-15 KB swings; &
-20 Sit ups.
Adam – 12:24 – 20# ball, 16kg
Ben – 12:26 – 20# ball, 16kg
Reggie – 11:50 – 20# ball, 32kg
Greg – 12:29 – 10# ball, 12kg
Erica – 13:49 – 8# ball, 12kg
A little post work-out recovery was prescribed on the foam roller, focusing on the thoracic spine, scapula, quads, and IT/TFL.
Great work by everyone – also, a big congratulations to Erica Merson for notching her first, full Pull-Up in class!
Also, be sure to congratulate Sara, Julia, Mark, Sebastian, Tom A., and Dan for some awesome effort put forth at the BWI Mid-Atlantic Hopper Challenge this past weekend, and check out the write-ups on Day 1 and Day 2.