Olympic Lifting Skills -Cleans


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.

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