Monday, October 4, 2010

Power Cleans, “Jack”

Power Cleans
Kirsten (note: Kirsten's weight was actually 30#)




Do your self-critique.  Compare with footage from last weekend's excellent CrossFit / USAWeightlifting Open.  Check out Session 1, Hour 5.  Snoop around the archives for men and women doing snatch, clean & jerk, and a CF WOD.

Shoulder prep (Kelly Starrett)
  • Pushup circles
  • 1” Pushup
  • Pushups wide - narrrow
  • Side triangle, 10 x foot taps
  • Walkouts
  • DROM
  • Hang actives
  • Chinups wide to narrow
  • Pullups wide to narrow
Hip Prep (Kelly Starrett)
  • 10 squats
  • Knees out
  • Pigs On Ice
  • Squat straddles
  • Groiners
  • Active split
  • Tall squats
  • Fences
  • Muscle-up progression
  • Pose: Arms in back, forward lean
  • Power clean 3 x 5
“Jack” (scaled)
Complete as many rounds as possible in 20 (15) minutes of:
10 x Push press 80/50 (15-25) pound, 10 reps
10 KB Swings
10 Box jumps
Test: feel scapulae in pushup; breathing, turn your neck.
Scapular mobility, 5 min each arm. Mix:
  1. Rack position overhead, palm up, tension neck up-forward-away.
  2. Band, palm up, block with other hand. Turn into it.
  3. Ball between ribs near scapula.  Oscillate arm: across lower body - up by ear.  Move ball around.

1 comment:

  1. Jack. 45 lb push presses, 26 lb KB, 16" box. 9 rounds plus 10 more push presses and 5 KB swings. Today, I was in Tractor Supply lifting 50 lb bags of horse cubes into my cart. A man exclaimed, "Gee, do you want help? I don't want you to hurt your back!". I didn't have the heart to tell him that I had lifted 4500 lb over my head in less than 20 minutes the day before!!


How'dja do? Waddya think?