Lot’s of hip-flexor work Tuesday night as CFDC took on deconstructed clean, equaling 1 power clean (from the floor, but without the squat), 1 hang squat clean (from the hang position – at your waist – but catching the clean in a full squat), and 1 front squat.
Think of the deconstruction in terms of the what’s required for each movement:
Power for the power clean – it takes a lot of force to generate enough momentum to move the bar from the ground to your shoulders without dropping into a squat;
Speed for the hang squat clean – unlike the power clean, you need speed to push your body under the bar, rather than moving the bar up your body;
Control for the front squat – clearly you can move the weight around, and you can move your body around the weight, but after two explosive movements performed back to back, you need control and strength to complete a full front squat with the weight.
Where else do we see the explosive hip drive, speed, and control requirements in the gym? If you answered “on the rower,” you’d be right – and that’s exactly what followed the strength portion of the workout:
Met-Con: 500m row