Wednesday, February 15, 2017

WOD Wednesday #7

Power clean 3-3-3-3-3 reps

I forgot to talk about the hook grip before! It’s meant to increase your ability to hold on to the bar while lifting. Place fingers 5, 4, and 3 around the bar, and then your thumb. Cover your thumb with your index finger. Feels weird, huh? You’ll get used to it.

With your hands grasping the bar set your back (straighten your lower back, maintaining the lordotic curve), bend your knees slightly, and then rapidly rise up by extending your legs, then opening your hips, then shrugging your shoulders up toward your ears, and only then bending your elbows and pulling yourself under the bar so that it lands in the front rack position, your lower body in a ¼ squat. Stand up with your elbows elevated in front of the bar. As you shrug you may also incorporate the “catapult” by bumping the bar with your upper thighs, launching it on its way rackward.

We are using the 3-3-3-3-3 format in which you are attempting to achieve a 3-Rep max for the Power Clean. This means that in each 3-Rep set you are not letting go of the bar until the completion of the final rep. After you warm up you do 5 sets of 3-reps, each with a greater load than the previous set. Aim for a PR (Personal Record) in set #4; this gives you a second chance if you miss the first time, or having succeeded gives you a bonus set.

As before, if you are very new to heavy lifting of any kind you have no business going for any kind or PR whatsoever. Use today to drill the Power Clean technique using lighter weights or even just a PVC pipe. Take this as an opportunity to get some coaching.

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