OLYMPIC LIFTING – BB CLEAN
This is a deload week before our lifting party this weekend. For athletes that have been lifting heavy please reduce the load this weekend and move your body with a focus on technique. Athletes that have not been lifting heavy, continue to focus on technique and add as much load as you wish while keeping your body safe.

Intention: understanding that the BB clean is a Deadlift first, then a jump and land while receiving the BB onto the shoulders with a big chest.

Prep: ankle ciircles, Lat release, scap release, pec rlelease, trap release, band pullaparts, glute activation, shoulder big 3, slow squats, BB high pulls,

3 sets for quality practice
A1) BB Deadlift x 3 (RPE 6-7)
A2) Squat jump for height x 3
A3) BB Clean x 3 (Rpe 6-7)

3-5 sets (light to moderate)
B1) BB Clean and Jerk 1-3 reps
B2) Face pulls 10-15

C) Durante core

10 hollow rocks (hold)
10 V ups (bicycles)
10 tuck ups
10 sec hollow hold
1 min rest