Cleaning up the Clean

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This is something I have been focusing on as a coach for a few months now: The difference (or lack there of) of the power clean and squat clean. Performing the clean, specifically the link between a power clean and a squat clean in the sense that they are the same movement with a different finish position is something that must be understood by athletes of any ability. All too often people have completely different executions of these two movements when in fact they are the SAME thing for 90% of the lift. Literally the only different between the power clean and the squat clean is that the power clean you try to keep your hips above your knees after bar meets body, where squat clean you lead the bar into the squat.

If you are someone who feels like you look like a high school cheerleader doing a jump split when performing a power clean you are not alone. There is a disconnect with many individuals with this movement where the “power” tends to mean “pull as high and hard as possible and go down by spreading legs wide and tucking hips for a very awkward, limbo-esque catch”. Clean limbo is the secret class in many CrossFit gyms.

Today (Monday) might as well be Power Clean Day. Cleans for strength and cleans for the WOD, all of which can be used to work on this connection of the technique through the Clean proper. Power or squat, the lift is the same. I actually like the practice of when performing the power clean to think like a squat clean the entire time, only to stop the descent into the squat when the bar gets to the shoulders and fight to keep it above parallel. I say this and I mean it, that a failed power clean really should only be when the bar pushes you down into a squat, not because you don’t get it to your shoulders.

Use today to work on getting better. Every day you can work on getting better. Not only will you get more fit and stronger today but it is a GREAT day to work on technique. Master that power clean today!

 

MONDAY

Core Conditioning : 9:15am-10:00am

Core Work : 3 Rounds

1:30 forearm plank immediately into 30 hollow rocks
rest 1:00 after each round

WOD: For Time
Row 1500m
25 Power Clean 75/55
45 Thrusters 75/55
65 Pushups

 

CrossFit

BASE

Strength: Power Clean
Find a 2 rep max touch and go

WOD: 10m AMRAP
3 Power Clean @ 75% above
7 Pistols (alternating)
Row 300m

 

PLUS

Strength: Power Clean
Find a 2 rep max touch and go

WOD: 10m AMRAP
3 Power Clean @ 75% above
7 Pistols (alternating)
Row 300m

SkWAT Team: Front Squat
8×2, 5311 tempo for both reps

 

THE PROGRAM

WARMUP: Spend 15 minutes working on the following, then join class. DO NOT slack. Slacking leads to death, and death doesn’t allow for increased production

4 Rounds NFT
5 OH Pistols 65/45
3 Power Clean 225/155, tng off shoulders and floor
5 Ring Dips with 3 second pause at bottom

1. Strength: Power Clean
Find a 2 rep max touch and go

2. WOD: 10m AMRAP
3 Power Clean @ 75% above
7 Pistols (alternating)
50 Double Unders

3. SkWAT Team: Front Squat
8×2, 5311 tempo for both reps

4. Core Work: 5 Rounds
25′ Weighted Broad Jump 54/35
25′ Straight Arm Plank Walk Out to Extension
– Start in straight arm plank, walk out with control til flat on the ground, then pushup to plank.

5. Conditioning
Row 500
rest 1:00
Row 250
rest :30
Row 750
rest 1:00
Row 250
rest :30
Row 1000
rest 1:00
Row 250

 

Power Clean

httpv://youtu.be/QXahCNi1jeg

Squat Clean

httpv://youtu.be/1nXJ-nv9KLA