Friday February 12, 2016

Foundational Movement

Medicine Ball Clean

Set-up:

  • Stance is with the heels at shoulder width or slightly wider
  • Weight in heels
  • Keep the chest up and brace the abdominals to maintain a neutral spine
  • Shoulders over the ball
  • Ball on the floor in between the legs with clearance for the arms
  • Arms straight, palms on the outside of the ball with fingertips pointing down
  • Head can be up, with eyes on the horizon
  • Execution:
  • The sequence of action is to: deadlift, shrug, pull-under, stand
  • Drive through the heels
  • Extend the hips and legs
  • Shrug, with straight arms, pulling the body into a front squat, with the elbows beneath the ball
  • Stand to full extension with the ball at the rack position to complete the movement
  • Finish:
  • The movement finishes with the knees and hips at full extension with the ball at the rack position
  • Progression:
  1. Deadlift
  2. Deadlift-shrug
  3. Front squat
  4. Pull-under
  5. Full medicine-ball clean

Technique:

Every 30 seconds for 5 minutes (10 sets):

3-5 good Medicine Ball Cleans (don’t forget the shrug!)

WOD

HERO WOD FRIDAY:

KLEPTO*

4 RFT

27 Box Jump (24/20)

20 Burpees

11 Squat Cleans (145/105)

 

*U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.

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