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Catch Clean
December 17, 2018
This is part of the Clean Progression. Do this after Catch Squat. 1. Hold the Bar at chest height 2. Stand on your Toes 3. Drop down as fast as possible while shooting your hands under the bar into a front squat position. **KEY Point** beat the bar to the ground. Work on your catching position for Clean
Catch Squat
December 17, 2018
This is part of Clean Progression. Do this after Front Squat 1. Hold the Bar on your shoulder in a Front Squat Position. Keep your elbows parallel to the ground 2. Stand on your Toes 3. Drop Down as fast as you can into a low Front Squat Position with your elbow ups **Key Point** keep the elbows high and chest upright.
Clean
December 17, 2018
*Starting Position* 1. Feet at Shoulder Width. 2. Sit and grab the bar with your butt slightly higher than your knees. 3. Back is straight at a 45 degree angle. 4. Your Hook Grip (Thumbs under your fingers) and hand placement should normally be outside of your thigh. (ARMS STAY LOOSE!). 5. Eyes fixated at 30 degrees (never look up) **Golden Rule** Shoulder over the bar, bar behind your toes. 1. Everything moves together! When you start, the bar, chest and hips goes up while your knee goes back (into that RDL position). The bar is staying close to the shins as possibles. 2. Keep that 45 degrees back angle until the bar passes your knees 3. Explode the bar up using your hips! Fast and Violent Hip movement (Dont swing your shoulders back). 4. Keep the arms loose and allow the bar to rise on its own. (Natural Arm Bend, Not Forced Arm Bend). 5. Catch the Bar on your shoulder with your elbows high at your lowest Front Squat Position (below parallel. **Key Points** Keep the Bar Close to your body! The bar will brush off your thigh when you explode the bar up as long as you keep it CLOSE!
Clean - PP1
December 17, 2018
1. Hook Grip (Thumbs under your fingers) and hand placement should normally be outside of your thigh. 2. Do an RDL into Power Position 1 (MEANS LOWER THE BAR TO ABOVE THE KNEE WHILE KEEPING SHINS VERTICAL). Keep Your Back Straight or Slightly Arched. Keep your eyes fixed on something about 30 degrees down. 3. Explode the bar up using your hips! Fast and Violent Hip movement (Dont swing your shoulders back). 4. Keep the arms loose and allow the bar to rise on its own and catch the bar on your shoulder with your thigh BELOW parallel to the ground (Low Front Squat Position). Make your your elbow stay high and your hands are loose. **Key Points** Keep the Bar Close to your body! The bar will brush off your thigh when you explode the bar up as long as you keep it CLOSE!
Clean - PP2
December 17, 2018
1. Hook Grip (Thumbs under your fingers) and hand placement should normally be outside of your thigh. 2. Do an RDL into Power Position 2 (MEANS LOWER THE BAR TO BELOW THE KNEE WHILE KEEPING SHINS VERTICAL). Keep Your Back Straight or Slightly Arched. Keep your eyes fixed on something about 30 degrees down. 3. When you start pulling the bar past the knees, pull your knee back slightly to allow the bar to stay close to the body. 4. Explode the bar up using your hips! Fast and Violent Hip movement (Don't swing your shoulders back). 5. Keep the arms loose and allow the bar to rise on its own and catch the bar on your shoulder with your thigh BELOW parallel to the ground (Low Front Squat Position). Make your your elbow stay high and your hands are loose. **Key Points** Keep the Bar Close to your body! The bar will brush off your thigh when you explode the bar up as long as you keep it CLOSE!
Clean and Jerk
December 17, 2018
*Starting Position* 1. Feet at Shoulder Width. 2. Sit and grab the bar with your butt slightly higher than your knees. 3. Back is straight at a 45 degree angle. 4. Your Hook Grip (Thumbs under your fingers) and hand placement should normally be outside of your thigh. (ARMS STAY LOOSE!). 5. Eyes fixated at 30 degrees (never look up) **Golden Rule** Shoulder over the bar, bar behind your toes. 1. Everything moves together! When you start, the bar, chest and hips goes up while your knee goes back (into that RDL position). The bar is staying close to the shins as possibles. 2. Keep that 45 degrees back angle until the bar passes your knees 3. Explode the bar up using your hips! Fast and Violent Hip movement (Dont swing your shoulders back). 4. Keep the arms loose and allow the bar to rise on its own. (Natural Arm Bend, Not Forced Arm Bend). 5. Catch the Bar on your shoulder with your elbows high. Jerk 1. Dip and Drive your Hips with your chest vertical to drive the bar upward. Lock Elbows Out! 2. Feet will jump out into a split position. 3. To finish, bring your front foot back, before your back foot and then bring the bar back to your chest then to the floor.
Clean Pull
December 17, 2018
Clean Progression. *Starting Position* 1. Feet at Shoulder Width. 2. Sit and grab the bar with your butt slightly higher than your knees. 3. Back is straight at a 45 degree angle. 4. Your Hook Grip (Thumbs under your fingers) and hand placement should normally be outside of your thigh. (ARMS STAY LOOSE!). 5. Eyes fixated at 30 degrees (never look up) **Golden Rule** Shoulder over the bar, bar behind your toes. 1. Everything moves together! When you start, the bar, chest and hips goes up while your knee goes back (into that RDL position). The bar is staying close to the shins as possibles. 2. Keep that 45 degrees back angle until the bar passes your knees 3. Explode the bar up using your hips! Fast and Violent Hip movement (Dont swing your shoulders back). 4. Keep the arms loose and allow the bar to rise on its own. The bar should be able to get to your belly button without actually using your arms. (Natural Arm Bend, Not Forced Arm Bend) **Key Points** Keep the Bar Close to your body! The bar will brush off your thigh when you explode the bar up as long as you keep it CLOSE!
Clean Pull - PP1
December 17, 2018
Clean Progression. 1. Hook Grip (Thumbs under your fingers) and hand placement should normally be outside of your thigh. 2. Do an RDL into Power Position 1 (MEANS LOWER THE BAR TO ABOVE THE KNEE WHILE KEEPING SHINS VERTICAL). Keep Your Back Straight or Slightly Arched. Keep your eyes fixed on something about 30 degrees down. 3. Explode the bar up using your hips! Fast and Violent Hip movement (Dont swing your shoulders back). 4. Keep the arms loose and allow the bar to rise on its own. The bar should be able to get to your belly button without actually using your arms. (Natural Arm Bend, Not Forced Arm Bend) **Key Points** Keep the Bar Close to your body! The bar can brush off your thigh when you explode the bar up as long as you keep it CLOSE!
Clean Pull - PP2
December 17, 2018
Clean Progression. 1. Hook Grip (Thumbs under your fingers) and hand placement should normally be outside of your thigh. 2. Do an RDL into Power Position 2 (MEANS LOWER THE BAR TO BELOW THE KNEE, KEEPING SHINS VERTICAL). Keep Your Back Straight or Slightly Arched. Keep your eyes fixed on something about 30 degrees down. 3. When you start pulling the bar past the knees, pull your knee back slightly to allow the bar to stay close to the body. 4. Explode the bar up using your hips! Fast and Violent Hip movement (Don't swing your shoulders back). 5. Keep the arms loose and allow the bar to rise on its own. The bar should be able to get to your belly button without actually using your arms. (Natural Arm Bend, Not Forced Arm Bend) **Key Points** Keep the Bar Close to your body! The bar can brush off your thigh when you explode the bar up as long as you keep it CLOSE!
Power Clean
December 17, 2018
*Starting Position* 1. Feet at Shoulder Width. 2. Sit and grab the bar with your butt slightly higher than your knees. 3. Back is straight at a 45 degree angle. 4. Your Hook Grip (Thumbs under your fingers) and hand placement should normally be outside of your thigh. (ARMS STAY LOOSE!). 5. Eyes fixated at 30 degrees (never look up) **Golden Rule** Shoulder over the bar, bar behind your toes. 1. Everything moves together! When you start, the bar, chest and hips goes up while your knee goes back (into that RDL position). The bar is staying close to the shins as possibles. 2. Keep that 45 degrees back angle until the bar passes your knees 3. Explode the bar up using your hips! Fast and Violent Hip movement (Dont swing your shoulders back). 4. Keep the arms loose and allow the bar to rise on its own. (Natural Arm Bend, Not Forced Arm Bend). 5. Catch the Bar on your shoulder with your elbows high with your thighs above parallel to the ground. **Key Points** Keep the Bar Close to your body! The bar will brush off your thigh when you explode the bar up as long as you keep it CLOSE!
Power Clean + Front Squat
December 17, 2018
*Starting Position* 1. Feet at Shoulder Width. 2. Sit and grab the bar with your butt slightly higher than your knees. 3. Back is straight at a 45 degree angle. 4. Your Hook Grip (Thumbs under your fingers) and hand placement should normally be outside of your thigh. (ARMS STAY LOOSE!). 5. Eyes fixated at 30 degrees (never look up) **Golden Rule** Shoulder over the bar, bar behind your toes. 1. Everything moves together! When you start, the bar, chest and hips goes up while your knee goes back (into that RDL position). The bar is staying close to the shins as possibles. 2. Keep that 45 degrees back angle until the bar passes your knees 3. Explode the bar up using your hips! Fast and Violent Hip movement (Dont swing your shoulders back). 4. Keep the arms loose and allow the bar to rise on its own. (Natural Arm Bend, Not Forced Arm Bend). 5. Catch the Bar on your shoulder with your elbows high with your thighs above parallel to the ground. 6. Then do a Front Squat driving your elbows high.
Power Clean - PP1
December 17, 2018
1. Hook Grip (Thumbs under your fingers) and hand placement should normally be outside of your thigh. 2. Do an RDL into Power Position 1 (MEANS LOWER THE BAR TO ABOVE THE KNEE WHILE KEEPING SHINS VERTICAL). Keep Your Back Straight or Slightly Arched. Keep your eyes fixed on something about 30 degrees down. 3. Explode the bar up using your hips! Fast and Violent Hip movement (Dont swing your shoulders back). 4. Keep the arms loose and allow the bar to rise on its own and catch the bar on your shoulder with your thigh above parallel to the ground. Make your your elbow stay high and your hands are loose. **Key Points** Keep the Bar Close to your body! The bar will brush off your thigh when you explode the bar up as long as you keep it CLOSE!
Power Clean - PP2
December 17, 2018
1. Hook Grip (Thumbs under your fingers) and hand placement should normally be outside of your thigh. 2. Do an RDL into Power Position 2 (MEANS LOWER THE BAR TO BELOW THE KNEE WHILE KEEPING SHINS VERTICAL). Keep Your Back Straight or Slightly Arched. Keep your eyes fixed on something about 30 degrees down. 3. When you start pulling the bar past the knees, pull your knee back slightly to allow the bar to stay close to the body. 4. Explode the bar up using your hips! Fast and Violent Hip movement (Don't swing your shoulders back). 5. Keep the arms loose and allow the bar to rise on its own and catch the bar on your shoulder with your thigh above parallel to the ground. Make your your elbow stay high and your hands are loose. **Key Points** Keep the Bar Close to your body! The bar will brush off your thigh when you explode the bar up as long as you keep it CLOSE!
Split Clean
December 17, 2018
*Starting Position* 1. Feet at Shoulder Width. 2. Sit and grab the bar with your butt slightly higher than your knees. 3. Back is straight at a 45 degree angle. 4. Your Hook Grip (Thumbs under your fingers) and hand placement should normally be outside of your thigh. (ARMS STAY LOOSE!). 5. Eyes fixated at 30 degrees (never look up) **Golden Rule** Shoulder over the bar, bar behind your toes. 1. Everything moves together! When you start, the bar, chest and hips goes up while your knee goes back (into that RDL position). The bar is staying close to the shins as possibles. 2. Keep that 45 degrees back angle until the bar passes your knees 3. Explode the bar up using your hips! Fast and Violent Hip movement (Dont swing your shoulders back). 4. Keep the arms loose and allow the bar to rise on its own. (Natural Arm Bend, Not Forced Arm Bend). 5. Catch the Bar on your shoulder with your elbows high. Your Feet should be in split position. **This can be done from PP1 or PP2 as well.