What better way to get ready for a holiday weekend than with some tire flipping?
We worked on the pause clean pulls 4 weeks ago, back at the beginning of the month (“PULL THE PLUG“). The same basic structure for the workout which was before was put in place for this Thursday’s iteration: athletes were to perform back-to-back-to-back repetitions of a three-position clean pull with moderately heavy weight (a goal weight was equal to a lifters max effort clean).
Athletes could add weight across all sets so long as the weight did not cause the form to break down – again, this wasn’t a strength building exercise so much as it was skill and form reinforcement.
The purpose is not only to build control in the initial phases of a clean, but also to allow lifters to check their positioning at each stopping point. Remember that our goal during the clean is a controlled 1st pull (from the ground to our knees) followed by an explosive 2nd pull. Wrenching the bar from the ground as hard and fast as possible creates an long list of problems, each one creating another; in effect, it becomes a quintessential train wreck.
Thursday’s clean pulls used three stopping points:
For more information on the performing the pause clean pulls (which can also be used for the snatch), jump back to check out the blog post linked above from earlier this month. In addition, I’d recommend that you review two of our older blog posts, the first covering the three pulls of the clean (“Cleaned Out“) and the other being Coach Mike Choi’s Points of Review for the Clean. Rest assured, more Olympic lifts are in your near future, and those who are adequately armed with the information contained in these posts will have a much easier time absorbing the coaching points handed out in class.
The met-con was designed as written above, although we modified slightly for the small 6pm to include tire flips in the workout, as well as afterwards.
Each person was to grab a pair of dumbbells, with RX’d being 1/2BW for guys and 1/3BW for girls. For round 1, perform 1 DB clean, 1 DB Push Press, 1 DB Front Squat, and 1 DB Thruster, followed by a 50 foot out and back shuttle run (total of 100feet). Round 2 was then 2 DB cleans, 2 DB Push Press, 2 DB Front Squats, and 2 DB Thrusters, followed by 2 shuttle runs. Everyone continued in this manner until time expired.
With an early wrap up to the day’s work, and to just to have a little fun before the Labor Day weekend, we gave everyone the chance to flip some tires. Not much to write about on this one, so we’ll just post some pics instead.
Again, we WILL BE HAVING CLASS this Sunday, including both the 9am Elements and regular 10am class. We’ll be working on kipping again for this Elements class. If you’re in town, come join us.