There was a lot going on this past Sunday – festivals, races, and probably foremost in a lot of people’s minds, a day of remembrance. Thanks to everyone who made it to the gym to get a work-out in with us.
Why all the dynamic warm-up movements? Well…
That’s one power clean every 45 seconds for 15 rounds. Most worked in groups of 2 to 3 people, so that people were rotating in every 15 seconds, which means you didn’t have lots of time to fool around on the bar; get set, get tight, and pull!
It’s been awhile since we revisited Coach Mike Choi’s Points of Review for the Clean, so I decided to included them below:
1) Start with shoulders in front of the bar, body weight over your ankles, butt low(er than a deadlift), and chest up. Your gaze will be neutral to slightly downward.
2) Pull off the floor and imagine pushing your feet through it. This keeps your shoulders in front of the bar for a longer period of time. Quads and hamstrings will engage at approximately equal force.
Anne showing good extension and an excellent shrug.
3) As the bar passes your knees, with STRAIGHT arms, imagine driving your shoulders through the ceiling. Get a full extension. The rise of the bar and a straight bar path comes from the smooth transfer of force from the legs through the shoulders.
4) Pull yourself under the bar at a faster rate than the bar is falling. Make sure your elbows are quick and finish pointing by at the wall you’re facing. This will put the bar over your body’s center of gravity.
Justin in a really good receiving position, knees bent with an upright torso and elbows pointing out away from his body.
5) Donkey kicking or stomping your feet. This kills the upward-driving power in your first and second pulls. The sound your feet make should come from the speed from which they transition to the squat position, not the force from which you pick them up and slam them down.
6) Watch for the hip hitch. This bumps the weight out causing you to over-compensate to get under the bar. Instead, focus on an upward shoulder drive with full extension.
7) Both 5 and 6 can be corrected, to some degree, by focusing on 2 — getting a full extension through the second pull.
8) Lastly, take YouTube videos of top level athletes for what they are: amazing and entertaining feats by strong athletes. It’s not always a good idea copy or mimic your favorite lifter’s specialized lifting techniques. Like a Major Leaguer’s baseball swing, no two are alike. Similarly, an elite level weightlifter’s mechanics may have been honed over years and tailor-made for his or her body. Examples include extreme laybacks and bumping the weight with your hips. There are a host of reasons why it works for an elite athlete but not for the novice. It’s best to stick to the fundamentals with an emphasis on a straight bar path and making the lift as simple as possible.
Excellent advice that all of us, regardless of experience level, need to hear. Now, what about a met-con?
In short, each round is 2 minutes of work, 1 minute of rest. So, P1 starts and does 3 box jumps, 6 pull-ups, and then does AMRAP burpees in whatever time remains in the 2 minutes. P2 starts one minute after P1, with P3 following a minute behind P2. Score was total number of burpees completed.
Great work everyone! It was especially nice to have Ami and Sofia in class with us on Sunday, as well new-comers Justin and Leslie; hopefully they’ll be back for more.
Also, congrats to Erica and Amelia for a job well done competing in the Nation’s Tri…or, Duathlon, as it were…this past weekend.
Lastly, a big congratulations to Mark Minukas (pictured in the lead photo) on his upcoming marriage and honeymoon – enjoy Mark, and we’ll see you when return!