OLY | WEEK 35 | 08/22/2021
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
BARBELL CLEAN WARM UP
SQUAT WARM UP
WORKOUT
5 Sets of 3 Reps
Hang Muscle Clean
COACHES NOTES
Used as mostly a warm up/technique practice - starting light and adding a bit of weight with each set.
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!
10 Sets of the Complex:
(1 Set every 90 Seconds for 15 Minutes)
1 Rep Hang Power Clean
+
1 Rep Front Squat
Score: Weight used for heaviest set
Goal: Challenging/quality movement
COACHES NOTES
For 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, or full grip if possible. 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!
5 Sets of 3 Reps
(1 Set Every other Minute for 10 Minutes)
Front Squats
Score: Weight Used
Goal: Very challenging but unbroken and with solid technique
COACHES NOTES
Use the same weight for all 5 sets.