I haven’t written a blog post in a long time mostly because I usually am looking for this magical piece of advice or some crazy new way to make double unders easy for you all. The truth is I do not have anything magical tonight. I will share one thing with you guys though. Sometimes as athletes we tend to get overwhelmed with the all the things that the coach is explaining. We think of a million different things before performing a movement like the power clean.
here are just a few things that we might think about when performing a power clean:
feet underneath the hips
dynamic start?
dive start?
static start?
position 3
don’t forget to keep the bar close
hips and shoulders rise together
position 2
don’t forget to keep the bar close
pull the bar into the hips
position 1
lean back
don’t forget to keep the bar close
fast elbows
feet shift out
quarter squat

Does that sound like your mind before you do a power clean? if so you are suffering from a condition I like to call “computer brain”. We are not robots…we are humans..and we all process things differently…and thats a pretty beautiful thing…(i could get into something else completely) but here it is people… when performing or trying to learn something new think of 3 things that you want to focus on. Don’t think of anything else just those 3 things.
for example when i power clean i think about:
-my core being tight from position 3 to 2
-keep the bar close after i pass my hip
-speed under the bar
thats it nothing else…because everything else is going to happen…you may not believe it but you have done the movement a 1000 times…and if we try to think of to many things its just ends up messy and overwhelming..
so don’t be overwhelmed…think of 3 things…and concentrate on those until you master them..and then pick 3 more things in that movement…


Warm up
3 minutes of z1 work
3-5 minutes of movement prep
*ankles, hips, t-spine
3-5 minutes of workout prep
– handstand kick up
– hollow hold
– wall squat
– ring row with 2 second pause

A. Front Squat; x 5 reps x 3 sets
B.1 Bb bent over row x 8 x 3 @ 21×2, rest 60 seconds
B.2 DB bench press x 8 x 3 @ 51×1, rest 60 seconds
3 sets
200m run
15 wall balls
10 box jumps
rest 2 minutes bt. rounds

A. Front Squat; 60-70% x 5 reps x 3 sets
B.1 Bb bent over row x 8 x 3 @ 21×2, rest 60 seconds
B.2 CG bench press x 8 x 3 @ 51×1, rest 60 seconds
C. 10 minute EmOM
odd = 2-4 Muscle ups
even = 5 strict HSPU
3 sets
400m run
10 double KB thruster, 55/35# per hand
10 box jumps, 24/20”
rest 2 minutes bt. rounds