WORKOUT OF THE DAY

Clean Pull 3-3-3-3-3

Work up to 100% of best clean.  Technique and positioning are the focus.  ”Bring bar to 1″ above knee (take off position) and pause 2 sec. lower wt to floor and repeat.  On 3rd rep, pause and explode…performing a clean pull.”  The clean pull and the snatch pull are great exercises for working on the first pull and transition into the second pull.  This particular drill is from Coach Mike Burgnener’s site MikesGym.

then,

Clean & Jerk 60% 1-1-1-1-1-1

Focus on technique and good bar speed.

then,

4 Rounds

Box Jump 24/20″

In each round do 1 minute work followed by 1 minute rest.  For the first and third rounds hip extension must be attained while on the box, for the second and fourth rounds hip extension may be attained while in the air. Record results for each round and the total of all rounds.

The following video is of a Junior setting a record in the clean and jerk. Check out his set up, weight back, knees out and the body is upright. This set up allows him to pull his knees out of the way and stay upright during the first pull.  Notice how you can easily see the distinction between the first pull and second pull. Today is your day to work it and prefect it.