Mother Nature was kind to us on Tuesday, and stopped the temperature one degree shy of 100 – that’s right, we mercifully only hit 99 degrees yesterday. Of course, you couldn’t really tell the difference working out in the hotbox, er, gym, on Tuesday night.
Barbell complexes, especially Oly complexes, are often employed to help improve a lifter’s execution of the main movement. For example, this Tuesday’s version consisted of 8 to 10 rounds (depending on the number of people working together and the speed of the rotation) of 1 Power Clean + 1 HS Clean + 1 Push/Power Jerk.
The power clean helps to encourage powerful leg drive and hip extension, since we aren’t pulling under the bar, as well as a more aggressive turnover (“fast elbows“) in order to properly receive the power clean. The hang squat clean forces us to stay upright in our extension (since you won’t be able to pull under a heavy weight if you have an excessive lay back) and to pull into the squat position in conjunction with the aggressive turnover.
For those still working towards proficiency with the clean, we worked through a standard progression, from the hang, of 1 Extend & Shrug, 1 Extend & Hi-Pull, 1 Clean, and 1 Push Press. For a few people really new to the movement, we included both a rack delivery and a front squat before the actual clean.
Oly complexes is designed to both focus a lifter’s attention on where their potential faults might be, as well as fix those faults. If you’re struggling with hang squat cleans, the answer is not to simply stick with power cleans, but to understand why the HS clean is so much more difficult for you, and then work on fixing that flaw. The path to improvement, and a rock solid tenet of our program, is
A short but effective blast to finish off the class, with everyone grabbing a single bumper to use for all 3 movements. RX’d weights were 45# for guys and 25# for girls, but there were a lot of ladies who absolutely threw-down, scaling up 10kg and 35lb bumpers for the workout. Awesome.
For the plate burpees, have the plate positioned in front of you, and perform your regular burpee, but instead of jumping and clapping, simply jump on to the plate and then back off again. Once you’ve completed 6 burpees, pick the plate up and extend it overhead to complete 12 OH lunges (6 per side). Finally, place the plate back down on the floor, and then hurdle the plate sideways for 24 reps (1 rep = 1 sideways jump, as opposed to an over & back jump).
Please continue to stay hydrated through out the week and weekend, including pre-hydration (before you come to class) and post-hydration (after you leave class) in order to keep your bodies functioning properly. As well, a quick reminder to those of you who are strict paleo: you may need to up your salts intake.
Also, this Sunday’s Elements will cover the Hollow Position and Kipping Work. This will be followed by a return to back squats in the 10am class – we’re back on our squat cycle, and this Sunday is Day 1 in our final mini-wave, which will run for the next 4 weeks. Come Get Some!