OLY | WEEK 52 | 12/20/2020
Street Parking OLY is posted once a week - on Sunday. These workouts are for those interested in adding in some additional work going heavy and working technique in the Olympic lifts. Add this in wherever makes sense for your schedule.
We typically suggest doing this workout BEFORE the regular programmed workout that day if doing both in one session. You can find suggestions on which days each week it will fit in best on the descriptions in Program A, B, and C on Wodify and the Members Only Website!
2 Clean Pull + 1 Clean (7 x 3 (3 = 2 Pulls + 1 Clean))
2 Clean Pulls
Drop the Bar
1 Full or Power Clean
(You choose)
Across these 7 sets you may maintain the same weight the whole time to really work technique - OR - you may go up each time as you feel comfortable.
Rest 2-3 minutes between sets.
For the clean pull the focus is on holding positions on the deadlift portion of the movement and then working on a strong hip extension and a powerful shrug to get the bar moving UP.
Focus on keeping the bar close, heels down, chest up, belly tight.
Do 2 clean pulls focusing on the UP.
Then, drop the bar - take a second, get set - then perform either a full or power clean (whichever you want to work on).
Cleans start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat (or full front squat if you're doing a full clean). Stand fully to complete the movement.
2 Push Press + 1 Jerk (7 x 3 (3 = 2 PP + 1 Jerk))
2 Push Press
+
1 Push or Split Jerk
Again, this will help us focus on the UP. Same idea for loading, too. You can stay at the same weight to focus on technique - OR - build up as you feel comfortable.
Rest 2-3 minutes between sets.
For the Push Press focus on good positions for the dip. Heels down, knees forward, butt slightly back, shoulder over the hip (chest up). You will dip and then drive hard into the bar and finish with a press out. For the push press there is NO press under the bar - just the press up.
After you finish the Push Press you will lower the bar back to the shoulder - re-set - and perform either a Push Jerk or a Split Jerk. Whichever you would like to work on.
Focus for that portion is to use the same violent drive up from the push press but then drive yourself UNDER! Press against the bar as you go DOWN!
If you're doing Push Jerk - you'll shift the feet out to your squat stance as you drop under the bar. If you're doing the Split Jerk - you'll shift one foot forward and the other back into a tall lunge position. Be sure to bring your feet back under your hips and stand tall to complete the lift (for both versions).