Day: November 8, 2013

3 Position Clean Work

In at 10am with Kevin for some light work.

Warm-up

  • Shoulder Stretches
  • PVC Pass-thrus
  • 2:00 Air Dyne

OLY

3 Position Halting Clean Deadlifts

  • 45# to warm-up
  • 3 x 3 @ 75#
  • 2 x 3 @ 105#
  • 2 x 3 @ 135#
  • 3 @ 155#

Working hard to try and fix my positioning. Feels a little awkward at first and I could really feel the tightness in my back throughout the series. Kevin gave me a good cue for getting shoulders, back, and knees in a good power position. From the knee, I focus on bringing the shoulders back to neutral and the knees and hips naturally move into the correct position to offset my center of gravity. It’s not glamorous or exciting work, but it should pay off big time. Here are some videos…

Strength

Tricep Band Press-downs

  • 5 x 10 (Green band)

Front Squats

Focused on speed, explode up!

  • 5 @ 45#
  • 5 @ 95#
  • 5 @ 135#
  • 5 @ 165#
  • 5 @ 185#
  • 5 @ 215#