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.

3 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)

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

3 rounds
L side plank 30 sec
Front plank 30 sec
R side plank 30 sec
Rest 60 sec