OLY | WEEK 06 | 01/31/2021
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
5 Sets (Lightly building)
2 Muscle Cleans + 3 Front squats
These are to be warm up sets starting with an empty bar and lightly building per set.
Muscle 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, 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 keep the knees locked out - hence "muscle clean" the bar up to the shoulders.
WORKOUT
EMOM 14 MIN
(Every Min on the Min for 14 Min)
1 Clean + 2 Front Squats
Score: Weight
Goal: Unbroken. Heavy. But safe and solid movement.
Choose a weight that will challenge you. If at any point you need to go up or down, that is totally fine.
For the squat clean you will start with the bar on the ground. Hands will be outside the legs with about a hip width stance with the feet!
You will have a slight bend in the knee, heels down, arms straight, bar close to the body, chest up.
Stand keeping the arms long and bar close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the bar as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the bar lands on the shoulder. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Do not collapse in this position.
To stand, lead with the chest and elbows. Stand fully for each rep.
For front squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!
Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.
To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front. Stand fully for each rep.
1 1/4 Front Squat (3 x 4)
Squat down to depth, up to just above parallel then, back down to depth and up.Rest as needed between sets.
Stay at the same weight for all 3 sets. You should be plenty warm from the EMOM so you shouldn't need to spend much time working up to a moderate-heavy weight.