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| AM Results |
200m run
10 box jumps (24/20)
10 power cleans (60% of 1RM)
Post load and time to comments.
Coach's Notes. (standard start times of 0545, 0630, and 0700, warm up prior and be ready to "3, 2, 1...Go" at these times)
Switching up the usual 200m run course a bit. Use the side door and head out to 4th St toward the PX. Turnaround at the first intersection/stop sign (not Iowa) and head back in the side door. Should be a little less hairy than bolting through the parking lot in the dark. Click on the pic at bottom for a visual.
Compare PC 1 RM to 03.25.13, but hopefully you have some more recent data. If you don't have a good feel for your clean capacity, recommend scaling to (95/65). You want to be able to keep up a steady, methodical touch-and-go pace thorough multiple rounds.
A quick terminology review in case it's new to you. In a power clean, you receive the bar (catch it in the rack) in a partial squat, thighs parallel or above. In a clean (or the redundant "squat clean") , you drop to receive the bar lower and hit a full depth squat before driving up to standing. If the WOD says just "clean", do whatever meets your training goal. Power cleans develop explosive power -- you have to pull higher to complete the lift. Full cleans are a more technical movement that potentially let you lift more weight, but should also be practiced often at sub-maximal loads.
Training Videos.
- "Power Clean Demo" - short vid from Team Burgener shows proper execution.
- "Mic'd Instructor: Power Clean" - detailed discussion (11:00) and tips from Again Faster.
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| 200m, Redux |