Monday June 20, 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

Drill the form in preparation for the Clean on Thursday. High elbows, laces forward (you don’t reverse curl the barbell, so don’t reverse curl the ball.)

WOD

QUAD KILLA

4 RFT

10 Wallballs

10 Burpee Box Jump Over

10 Medball Cleans

Run 200m

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