OLY | WEEK 45 | 10/31/2021
The new SP logging system is coming soon! Once it is here you will find all of your favorite weekly accessory programs and Street Parking Extra Programs under "Extra Programs" and put together as series that you can follow at your own pace!
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
WORKOUT
Power Clean
15 Minutes to find a Heavy Single
COACHES NOTES
You will do a general warm up and then once you are ready to start to work with the barbell and add weight - you will put 15 min on the clock and see what you can get for a heavy single power clean.
You can make jumps that are small or large and there are no minimum or maximum required number or sets or attempts.
Do not rush though and keep your movement safe.
Main focus is on not allowing the feet to go super wide- but in pulling yourself into a partial squat position.
Another focus should be on getting the elbows around quickly so that the bar lands on the shoulders and isn't putting stress on the wrists.
BARBELL POWER CLEAN
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. Stand fully to complete the movement.
With 75% of the heaviest clean from Part 1-
You will try to get as far as possible -
1 Power Clean
Rest 2 Min
2 Power Clean
Rest 2 Min
3 Power Clean
Rest 2 Min
4 Power Clean
Rest 2 Min...
How far can you get?? Reps MUST be unbroken.
COACHES NOTES
The goal is to see how far you can get with "unbroken" reps with 75% of the heaviest clean from Part 1.
Unbroken means that you never drop the bar and keep grip of it the whole time. At first the 2 min of rest will feel like forever. But the goal is to get over the 7 round mark or so - and this is heavy - so the rest is important!
The focus again is good movement. Keep the back flat - especially watch it as you lower the bar down. Don't allow the feet to land super wide - NO wider than your squat stance.
In the catch - reach the butt BACK and catch in a partial squat with knees bent and chest up. Fast elbows to get the bar to land on the shoulders and not in the wrists!
You can rest with the bar on the shoulders - or at the waist, but not with the bar on the ground.
This is also a good time to work on that hook grip!