OLY | WEEK 02 | 01/03/2021
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!
WARM UP
Full Body Dynamic Warm Up
Barbell Clean Warm Up
WORKOUT
Goal is to get as far as possible:
EMOM
Every Minute on the Minute:
Min 1: 1 Hang Power Clean + 1 Power Clean
Min 2: 1 Hang Squat Clean + 1 Squat Clean
Start with an empty bar. After each 2 min window (using same weight for both) you will increase weight by either 10 or 20 lbs.
Goal is to get as far as possible - adding weight every 2 min.
Score is last weight completed for both pairs.
So at 3,2,1...
You will perform 1 hang power clean and 1 power clean (from the floor with the empty bar.
When the clock hits 1:00 you will perform 1 hang squat clean and 1 full squat clean (from the floor) with the empty bar.
Then you will add 10-20 lbs based on how big of jumps you are trying to make overall. If you have a pretty strong 1 rep max clean - you may choose 20 lbs. If this is still new for you - add 10lbs.
You will keep repeating this pattern and keep adding weight every 2 min - so long as you were successful at the previous weight for both minutes (4 total lifts).
You may start with 20 lb jumps and make smaller jumps once you are at a more difficult weight for you.
The goal is to get somewhere between 10-13 or so complete rounds (20-26 min). So maybe map out your jump plans before hand.
The reps do NOT have to be touch and go. They just need to be completed in the same minute.
For the hang clean, deadlift the bar to the "hang" position at the hips with straight arms. Hands just outside of the legs and feet are under the hips. Bend the knees and keep your heels down. Allow a slight hinge at the hips. Keep the arms straight and the bar close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the bar close as you pull yourself down under it.
Shoot the elbows around and through FAST to allow the bar to land on the shoulders with the elbows high. Land in a partial front squat for the power - a full squat for the squat -with the heels down, knees out, chest up. Stand to complete the rep, then lower the bar back to the hips for the next rep.
The full cleans (both power and squat) will have the same points of performance but the bar will start on the ground rather than from the hang.
Kill it!