Monday December 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

Skill:

Focus on your form and the quick drop under. This translates for your squat clean.  Don’t let those laces rotate/watch for curling the ball.

WOD

Chipper

10 Deadlifts @ 135/95*

20 Wallball @ 20/14

10 Hang Power Clean

20 Kettle Bell Swing @ 53/35

10 Front Squats

20 Box Jumps @ 24/20

10 Push Press

20 Pull Ups

10 Back Squats

20 Burpees

*One barbell all the way through.

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