Power Cleans and Barbell Complexes

SWOD A. 3 x 1.1.1.1 Power Cleans B. Hand Stand Push Ups/Max Reps’ You’ll find your head position will be the single greatest factor affecting your back/handstand shape. Why is this? Because the spine follows the head. If you really pull your head out (to look at the ground), then your spine will follow suit and bend. This will give you that banana shape. Try and keep your head between your arms as much as you can. Instead of pulling your head out all the way out to stare at the ground, try to look upwards a bit with just your eyes. This will help to keep your head in and your back straight. WOD 8 Deadlifts (155/95) 6 Power Cleans 4 Front Squats 2 Push Jerks 3 Rounds The jerk can be broken down into two parts, the set up and the execution. Setting up properly isn’t just as simple as getting in the exact position you use to come up from a clean. If you are doing a clean and jerk it is important to re-set your body in the positions below rather than just going with where you stand at the end of your clean. The execution can be broken down into 3 parts: the dip, the drive, and the Lock Out. It should be noted though that once the drive has been initiated there is little that can be changed and then motor patterns that are firmly established will kick in.]]>