Olympic Lifting Skills -Cleans


Workout:

Hang Power Cleans 3 x 7 (40kg, 45kg, 55kg, 55kg, 60kg, 55kg, 55kg)

My Cleans lacked explosion, so coach transitioned me to Back Squats with a twist… fast, explosive reps.

Back Squats
55kg x 5 (first rep slow, 4 reps explosive) 2 minute rest and repeat sets 3 times
55kg x 6 (first rep slow, 5 reps explosive)

Transitional Deadlifts 55kg x 6 x 4 (just below knee to just above the knee)

I was dead tired at the end… lots of heavy central nervous system load for me…. all that explosive work left me wiped out.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: