OLYMPIC LIFTING – BB CLEAN

Intention: Strong glute contraction isometric holds for strong hip extension in the Clean

Prep: ball in feet, calves, quads, scaps, pecs, traps, lats. SL banded Glute activate, upper back activate banded W to Y. Planks. scap push ups, serratus slides. Wrist rotations.

2 sets
A1) BB Hip Thrust X 8 with 10 sec iso hold on last rep
A2) Active hang – Lat, glute and abdominal contraction 60 sec (accumulate)
A3) DB shrugs x 8-10

3 sets – Complex
B1) 3 X BB Clean pulls – LEG DRIVE/ Glute squeeze/ get tall
B2) 3 X BB Power Cleans
B3) 3 X BB Front squats

C) 10 mins to find heaviest Squat or Power Clean

2 rounds –
L side plank 30 sec – straight into
Front plank 30 sec – straight into
R side plank 30 sec – straight into
Rest 60 sec