OLY | WEEK 49 | 12/01/2019

WARM UP
Overhead Warm Up

WORKOUT

Hang Muscle Clean (5 x 3)

Start light - add a bit of weight for each set. Focus on technique.

For this movement you will deadlift the bar to the "hang" position (top of the deadlift).

Hands should be just outside of the shoulders/legs. Keep the heels down as you dip by bending the knees slightly (not allowing them to cave in) - reach the butt back slightly and slide the bar with straight arms down the front of the thigh.

Stand up hard and fast driving through the heels and bringing the chest up. Shrug. Pull the elbows high and outside keeping the bar close. Then drive the elbows around and through FAST to get the bar to a supported position on the shoulders with the elbows high.

There is no re-dip of the legs in a muscle clean! The focus is just on the UP portion of the movement!

Hang Power Clean + Front Squat (10 total Sets of 1+1) - 1 Every 90 Seconds)

1 Hang Power Clean
1 Front SquatFor this part you will perform 1 Hang Power Clean + 1 Front Squat every 90 seconds for 10 total sets.

For the hang power clean you will again start in the hang position (top of the deadlift). Then you will again dip, drive, shrug and then this time instead of pulling the bar up the body only you will also pull yourself down into a partial squat as the elbows come around and through. Catch the bar with the heels down, knees out and bent slightly, butt reaching back, belly tight, chest up, and bar on the shoulders with the elbows high.

Stand and re-set the feet.

For the front squat the feet should be shoulder width apart. Elbows high with the bar in the fingertips. Lift the chest and tighten the belly. Reach the butt back and down as you keep the chest and elbows lifted. Keep the belly tight. Drive the knees out and get the butt lower than the knees at the bottom with the chest and elbows still lifted. No collapsing of the back or elbows at the bottom.

To stand drive through the heels and lead with the elbows. Drive the knees out and stand completely!

Front Squat (5 x 3 (1 Set Every Other Min on the Min))

Same weight across all 5 Sets. This should take exactly 10 Min.

You may add weight each time or maintain same weight for all 5 sets.