Power:
3 Position Squat Cleans
2-2-2-2-2-2
WOD:
Death by 10m
Our Power Focus this month is the Full/Squat Clean, so we are going to break it down a little bit today and work on 3 Position Cleans. We are going to work on technique, so we will start at the top and work our way down – Power, Hang, Floor.
We want to train our bodies (and brains) where each of those positions are, so that when we pull that lift at speed we can hit all of them on the way through.
We can also use this drill to diagnose where the lift might need some extra work. Do you need more hip power? Are you great from the hang position, but once you pull from the floor things get shaky? We can make tweaks to your technique based on some of this feedback.
It is also Running Week! For whatever reason, this is always my kids’ favorite workout at the gym – Death by 10m. 10m is the length of the gym. You will start on one wall and each minute you will do that number of lengths. Minute 1 = 1 length. Minute 2 = 2 lengths. Minute 3 = 3 lengths. And so on…
This one always starts out easy (like all of the Death Bys do…) There is some strategy involved as well. Do you sprint all of them right off the bat to gear up for the higher rounds and capitalize on rest time? Or do you walk the first few minutes to save your energy? Think about that before you start today.
The gym record is 18 lengths – which several people have done. But no one has ever been able to finish that 19th round.