19 MAR 10

Warrior Gym, 2100.

Warmup: Standard

Practice: Cleans, 1-1-1
You get three attempts at a new 1RM on cleans. These are full cleans (thus no modifiers of hang or power up there). From the ground to full hip extension at the top, passing through a full squat with the crease of the hip below the knee.
Warm up smartly on these. Recommend you do some heavy front squats as part of your warmup sequence to get your body used to receiving a heavy weight.
Focus on jumping that barbell as high as you can get it, and then pulling yourself quickly (and aggressively) under the barbell. If you bend your arms too early you will miss it, period. Think of your arms as spaghetti noodles or ropes attaching your body to the bar. If you put any slack in the system (by bending your arms/noodles/ropes), the full energy you're generating in your hips won't be transferred to the barbell. I guarantee you that your hips/butt are waaayyy stronger than your arms ever thought about being. We've just got to reprogram your brain after all of those years of curls for the girls...

Train: "Jackie" (modified) for time:
100 x 45lb Sumo Deadlift High Pull (SDHP) [if you've got a rower, you can do a 1000m row]
50 x 45lb Thruster
30 x Pullups

SDHP are from mid-point on your shin all the way up to your chin. Take a wider stance, toes pointed out similar to overhead squats, hands grabbing the center of the barbell. Initiate by jumping the barbell up (the wider stance allows you to initiate a hip drive earlier vice our normal deadlift stance) and feel free to milk every ounce out of your jump by coming up on your toes. Your arms should come into play to pull the barbell up only for the last few inches. If you try and pull the thing up the whole way, you are going to have a very, very, very long day. It should be a continuous chain of movement from the bottom to top, with your back remaining in a neutral position. If you start hunching forward too much and losing that neutral spine, you are most likely pulling too much with your arms.
Thrusters are crease of hip below the knee at the bottom to full active shoulders at the top. Your ears should be covered by your arms when viewed from the side. Just merely fully extending your arms all the way doesn't cut it, as you'll most likely be angled forward and not getting the maximum amount of work accomplished.
Pullups are from full extension at the bottom to chin over the bar at the top. If you do jumping pullups then double the number.
Target time for this workout is 8 -10 minutes. If you are not complete in ten minutes, then stop.

Post: PNF quads and hams, stretch arms, hips, lats, and calves. Grab a foam roller or tennis ball and work those sore spots loose.

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