26 MAR 10

Warrior Gym, 2100.

Warmup: Standard + Burgener Warmup

Practice: 3 x 10 Hang Cleans.
Start from above the knee and receive in a full squat. I like to start my hang cleans at the end of the first pull, barbell just above my knee and torso over the bar. From there, start your scoop by bending your knees back under the barbell and bring your torso into an upright position. Do not let your butt tuck under or you'll lose power. Do not bend your arms or you will lose power. Focus on jumping the weight as high as you can to maximize your second pull. Ensure to shrug those shoulders at the top of your jump to milk every last ounce of motion out of the bar. Then pull yourself quickly and violently underneath the barbell to receive it in a front squat. Think of trying to get your elbows around the bar and into as high of a position as possible, as quickly as possible. If you catch it in a power clean, ride it down into a full squat. Crease of hip below the knee and then stand up to full hip extension.

Train: "Randy" For Time:
75 x 75lb Power Snatches

From ground to overhead in one movement. Sequence is the same as in the clean, except your grip is wider (same as overhead squat - with arms straight out, widen grip until the barbell rests at the top of your zipper) and instead of receiving at your shoulders, you'll receive it overhead (active shoulders!). Use that hook grip we've been working on. Jump the barbell as high as you can and wherever you catch it is good. You do not have to receive the bar in a full squat. Just ensure you stand each rep up to full hip extension.
Stack some plates on the ground so that the barbell rests at the mid point of your shin.
If 75lbs seems too heavy, then don't be afraid to scale the weight back.
Time frame for this workout is 8 - 10 minutes. If you are not finished in 10 minutes, then stop.

Post: PNF, stretch, and foam roll.

Write weights and times in comments.