Olympic Lifting – Skills for Cleans

Morning: 5 minute row to warm my body up.  1017 meters.

Afternoon: 5 minute row to get ready for Oly lifting. 1045 meters

Olympic Lifting – Skills for Cleans:
Ankle flexibility
Shoulder flexibility and pullovers laying on a bench for stretching.

Goblet Squats

Angled Bar rows (inverse bench press) focused on squeezing shoulder blades together.

Hang Shrug Triplets:
Slow shrug, slow shrug, explosive shrug with fast elbow whip and squat under.

Clean Deadlifts (two boxes high)

Clean Deadlifts (one box high)

Sore lower back and dead tired afterwards.


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