OLYMPIC LIFTING – BB CLEAN

Intention: refinining details of the C+J movement, and building OH press strength to match strength ability of cleans

Prep: Bike 20 cals, Mobility for OH range – lats Pecs Scaps, sub scaps, band pull aparts, Shoulder OH Stability, wall hand stand. Captain Morgan on wall and knee plank to toes, jump and land in squats. Vertical jump with bar, activation for the Jerk. Jerk landing practice.

3 rounds – light to moderate
A1) x4 sec pause below knee DL (don’t jerk the bar off the floor – control!) – no rest
A2) x6 high hang dip (2 secs), power clean and pause for 2 secs in the catch before extending hips – move feet
rest 60s only

3 rounds
B1) 6 x strict press – no rest
B2) 8 x push press
rest 60s only

C) Every 3 minutes for 4 rounds complete:
5 cal x bike or row and
6-8 x clean and jerks (BB or DB’s)

D) Durante