OLY | WEEK 41 | 10/03/2021

Street Parking Oly is posted once a week, on Sunday. These workouts are great for those interested in adding in extra work on technique and going heavy in the olympic lifts. Add this in wherever makes sense for your schedule.

We typically suggest adding this workout in before the regular daily workout. The days where this will work best will be noted in the write ups of the main workout of the day.

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WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

Part 1

5 x 3 Hang Muscle Clean

COACHES NOTES
Treat this part as a sort of warm up for Part 2. Start light - add a bit of weight for each set. Focus on technique.

HANG MUSCLE CLEAN
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!

Part 2

1 Set of (1+1) Every 90 Sec for 15 Min

Hang Power Clean + Front Squat

COACHES NOTES
For this part you will perform 1 Hang Power Clean + 1 Front Squat every 90 seconds for 15 minutes, which is 10 total sets. Start out at a moderate weight and make small jumps in weight each set to build to a heavy 1+1.

HANG POWER CLEAN
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.

FRONT SQUAT
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!

Part 3

Every 2 Minutes for 10 Minutes (5 Total Sets)

3 Front Squats

COACHES NOTES
So you'll do 3 front squats at 0:00, 2:00, 4:00, 6:00, and 8:00. You may add weight each time or maintain same weight for all 5 sets. Just make sure all of the sets are challenging.