WOD: 5-6-13

by: Bern K. Prince in: WODs
05 May

 

 

Skill:  Power Clean

WOD L1:  For total time:

2 rounds of:

10 Power Clean (115/75)
20 Sit Ups

2 round of:

10 Push Press (115/75)
10 Pull Ups

2 rounds of:

10 Front Squats (115/75)
10 Burpees

 

WOD L2:  For total time:

2 rounds of:

10 Power Clean (155/105)
10 Toes to Bar

2 round of:

10 Push Press (155/105)
10 Pull Ups

2 rounds of:

10 Front Squats (155/105)
10 Burpees

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Bringing back a classic format…

Watch the first minute or so of this video.  Now I know you are super strong, but the house in the foreground is not actually a house…it’s a person.  Vasily Polovnikov has performed a Snatch at almost double body weight and can laugh his way through a 400 lb. Clean and Jerk.  With that said, Vasily is still warming up with a plain barbell.  The intention is to go through the motions and remind the muscles about what they need to do in a manner that doesn’t tax the body.  This whole month we will be going over the Clean and if yours isn’t perfect (refer to the video to see a perfect clean), then it may be time to rethink the need to push weight and instead push form instead

 

Now google “first sleep and second sleep” to see what else you are doing wrong,

CG

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