Monday October 17, 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

Strength

10 minute (5 sets) Alternating EMOM:

  • 5 Medicine Ball Cleans (focus on form, not speed)
  • 1 Squat Clean (from the Hang for newer folks)

WOD

8 min AMRAP

8 Push Ups

10 Med Ball Cleans

12 AbMat Sit ups

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