Pull your way under the bar…

Now it’s time for a total game changer. The clean is all about the pull UP right? Wrong, – at least if you are paying attention to the world class Olympic Weight lifters. Here are some things to think about..

1) The height of the bar at the completion of the second pull. From position two to one. Where is the bar after that pull?

2) The speed of the bar at the completion of the second pull. From position two to position one is where we are moving the fastest. As I like to say this is where all hell breaks out. We are moving that bar as fast as we can from these two positions scooping that bar into are hips making sure we properly hit position one and hit full extension.

3) The speed of the lifter as they move to receive the bar. Now here is the variable of all variables. Elite lifters know this, and if you watch enough video you will see it too; the ability to get under the bar quickly is the separation point between good, great, and elite.

You can certainly change your strength levels, allowing you to pull the bar faster. But the thing we are thinking about here is after that 2nd pull and reaching full extension is getting under the bar as fast as we can. We (myself included) think about the full extension to much and almost pause at the top when we should be worried about the turn over and getting under the bar as fast as we can. If we are pulling correctly or even incorrectly we will almost always reach full extension so its not something we need to worry about, instead, worry about using the bar as an anchor to get our elbows around and under the bar to either land in the quarter squat (power) or squat clean.

So cliff note version. Full speed from position 2 to 1. Full extension.  Speed under the bar.

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– ring rows
– wall squat
– Push up 41×1
– double under practice

Then

FITNESS:

A1. Lateral lunge step x 5 x 3 sets; rest 30 sec
A2. DB/KB bent over row x 5/side x 3; rest 30 sec
A3. TGU 2/side x 3 sets; rest 30 sec
+
15 min
6 squat thrusts
12 wall balls
6 hanging knee raises
12 kb swings
PERFORMANCE:
A.1  DB/KB lateral lunge step x 8 x 3 sets, rest 30 sec
A.2  DB/KB bent over row x 4/side x 3 sets, rest 30 sec.
A.3  TGU x 1/side x 3; rest 30 sec
+
For time:
20 HSPU or 10 Wall Climbs
40 K2E
60 BS @ 135/95# *from floor
80 burpees
100 double unders

IF YOU PLAN ON COMING TO THE 9AM THANKSGIVING DAY WOD I THOUGHT IT WOULD BE COOL TO BRING IN SOME NON PERISHABLE FOODS AND I WILL BRING THEM TO A LOCAL PLACE TO DONATE!!! AND IF YOU ARE NOT COMING SHAME ON YOU!! LOL!!! BRING SOME STUFF TOMORROW!




Leave a Reply

Your email address will not be published. Required fields are marked *