Base Camp, 1/9/2016

Focus 1: Tall Cleans
Focus 2: Cleans (esp. Hang Squat Cleans)
Workout: DB Cleans, Ball Slams, Russian Twist

Since we’re all off to a clean start for the New Year, it’s only appropriate that we spend some serious time on Cleans for our first Base Camp of 2016. In particular, we’ll introduce the Tall Clean, a lightweight, speed and technique driven movement that helps to develop the squat part of the Squat Clean (which, interestingly enough, will focus on for the latter half of class!)

Programming for the day will include:

• Practical review of the Tall Clean movement, using a lightweight bar;
• Follow-up review of the Clean, focusing primarily on the Hang Squat Clean, and including lifts with just the bar and with added weight;
• Appropriate scaling for both strength and met-con based classes involving Cleans;
• Translating technique for a barbell Clean into Cleans using Dumbbells; and,
• Scaling and substitution options for the class workout, including how and when to choose a scaling/sub option.

To review before class, we highly recommend checking out the following descriptions and demo videos from Catalyst Athletics:

• Clean
• Tall Clean
• Hang (Squat) Clean