Monday, March 1, 2010

Strength:
Power clean (from deck) 3-3-3-3-3

You should all be familiar with the hang power clean by now. We will now be performing a power clean from the deck. The only thing new in this lift is the first pull, where you bring the bar from the floor to your jumping position (pockets). Remember to keep your shoulders over the bar, lift the bar from the floor by pushing your knees back, keep the bar close to your body, be patient in getting to the jumping position but once you are there....GO!!! The rest of the movement is exactly the same as when you were doing hang power cleans. Take some time to warm-up with a PVC or empty bar then work up to your best effort for 3 reps.

Conditioning:
AMRAP in 15:00:
5 Handstand push-ups
10 Box jumps
15 sit-ups

**Scale handstand push-ups as needed. For those with shoulder issues, perform dumbbell presses instead.