Shoulder Press
3-3-3-1-1-1
Power Cleans
5-5-5-3-3-3
We had a small group on Saturday so they got some special attention with some coaching on the shoulder press and the power clean.
David locking out some heavy shoulder presses...
Trigg pushin some heavy weight early on a Saturday morning...
Ryan looking very strong as well...
Kyeong showing off her muscles for all the boys...
David and I had fun teaching the various aspects of the power clean. It is a complicated movement the first time you try it. Definitely harder than just laying on a bench and pressing some weight every other day. The power clean requires not only Power and Speed, but also Coordination, Accuracy, Balance, and Coordination. Does your workout provide all those benefits...???
Ryan with a strong pull from the floor, getting ready for the "second pull" and the hip explosion that brings the bar up to the catch position...
Kyeong getting serious about her cleans. Once she started getting the movement pattern down, she wanted to pull more reps and more weight. Could she be ready to be a CrossFitter...???
Trigg losing all the power from his hip extension by bending his arms before his hips are fully extended (notice his bent knees). This is an explosive movement whose power is generated almost completely from the hip drive. The arms should remain straight to transfer that power from the hips down to the bar. As soon as you bend the arms, you mute the power and you can't pull as much weight. Remember kids, hip drive, then shrug, then dive under the bar and get those elbows around in front as fast as you can. We will come back to these, this is a phenomenal movement that will make your entire body stronger very quickly...
Great work guys!!!
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