Clean Technique Workout

Tonight was just focused on skills for performing the clean.

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Super Set: Perform each exercise in order to complete a set. Four sets total. No rest between exercises.
Clean Barbell Muscle Up, 8 repetitions
Front Squat, 5 repetitions
No Foot Clean, 5 sets of 3 repetitions at 50% of 1-RM
Super Set: Perform each exercise in order to complete a set. Six sets total. No rest between exercises.
Weighted Vertical, 1 repetition at 70% of 1-RM
Hang Clean, 2 repetitions at 70% of 1-RM
Front Squat, single repetitions and increase weight until a 1-RM is reached

Have a Great Day!!

Workout Post

I was able to get into the gym early today and get back home. Still developing technique around the Olympic lifts and training the muscular mechanics to make them possible.

Warm-Up:
Row, 500m
Banded Shoulder Stretches
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
GHD Back Extensions with PVC Overhead Press, 3 sets of 10 repetitions
Banded Overhead Squat with PVC Pipe, 2 sets of 10 repetitions
Weight Training:
Banded Overhead Squat with Barbell, 5 sets of 10 repetitions
No Use of Feet Clean to Squat Muscle-Up, 5 sets of 3 repetitions
Barbell Clean to Squat, 5 sets of 2 repetitions
Trap Bar Deadlift, 5 sets of 5 repetitions
Foam Roller Work

Have a Great Day!!