Do your own 5 min warm-up

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Voit kokeilla edellis viikon maksimeita, mikäli jokin jäi välistä!

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stick / light barbell technique & warm up drill: 4-6 reps

Round 1:
ALTERNATING FRONT RACK ELBOW ROTATIONS
BACK RACK ELBOW ROTATIONS
TALL MUSCLE CLEAN *elbows slightly back and up
FRONT SQUAT *stable and controlled, elbows up

Round 2:
TALL CLEAN HIGH PULL**elbows slightly back and up
TALL POWER CLEAN *elbows slightly back and up, flat footed
FRONT SQUAT *stable and controlled, elbows up

Round 3:
TALL MUSCLE SQUAT CLEAN *slow
TALL CLEAN *elbows slightly back and up, flat footed
FRONT SQUAT *stable and controlled, elbows up
SOTS PRESS

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CLEAN DRILL: 2-3 × 3 reps

*harjoitteet 1.-5. tehdään ensin tangolla, jonka jälkeen
*valitse haastavin harjoite (drill) ja tee se ensin ja heti perään rinnalleveto.
*ota tarvittaessa rinnallevetoon toinen tanko.

1. clean lift off *first pull - balance over the whole foot, keep the bar close, same back angle

2. clean pull from knee *second pull, below navel high - balance over the whole foot, pushing with the legs through the floor, keep the bar as close to the legs, push vertically with the legs through the whole foot to extend the body completely

3. clean high pull from power position *second pull ending and turnover begin -elbows slightly back and up, balance over the whole foot, bend the knees only with the trunk vertical, pause in dip position for 1-3s, push vertically with the legs through the whole foot to extend the body completely

4. tall muscle squat clean / tall clean *third pull, turnover - elbows slightly back and up, flat footed *confidence, aggression, precision and speed

5. front squat *catch position - stability, strength and balance

= clean

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LOAD:

*drill: ~30% .... ~100+%, jerk-% *katsotaan tarkemmin harjoitteen mukaan
*clean: 60-70%, jerk-%

3-4× 3+2@ 1.-5. clean drill + clean
3-4× 3+2@ 1.-5. clean drill + clean

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video: front rack elbow rotations

video: back rack elbow rotations

video: sots press

video: clean lift off
Set the clean starting position tightly and push with the legs through the whole foot against the floor similarly to a squat. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle. Stop when the bar reaches the knees and return to the floor. There is no pause in the top position.

video: clean pull from knee
brace the trunk forcefully, and lower the bar under control to the chosen hang position, ensuring proper position and even balance over the whole foot. Initiate the lift by pushing with the legs through the floor, maintaining even balance over the whole foot and actively keep the bar as close to the legs as possible.

video: clean high pull from power position
eka video: ..power position -lähtö asento ja toka video: ..high pull - vedon korkeus
Standing tall in your clean pulling stance with even balance over the whole foot, bend the knees only with the trunk vertical just as you would for a jerk dip, keeping the bar hanging in long arms and against the body. Pause in this dip position for 1-3 seconds, then push vertically with the legs through the whole foot to extend the body completely and accelerate the bar maximally just as you would at the top of a clean pull. Extend the entire body approximately vertically—don’t try to mimic the hyperextension of the hips we would have in an actual clean. As the legs and hips finish extending, shrug up and back and bend the elbows slightly to actively keep the bar against the body through the extended position—at no point should it move away.

video: tall muscle (squat) clean - videolla ei allemenoa - tee etukyykky heti käännön perään

video: tall clean
Stand tall with your feet in your pulling stance and the bar hanging at arms’ length in your clean grip. Brace your trunk and ensure even balance over the whole foot. The tall clean can be done starting on the balls of the feet, but I prefer flat-footed because it requires more aggressive foot movement and allows a better feeling of proper balance. Initiate the motion by simultaneously lifting your feet and pulling your elbows up and out to accelerate down into a squat. Squeeze the shoulder blades together as you bring the elbows around to bring the bar into your shoulders. Secure the bar as quickly and smoothly in the rack position as possible as you continue fluidly into the bottom of the squat and recover immediately as you would in a clean. This motion needs to be aggressive, forceful and without hesitation. The goal is to elevate the bar as little as possible while you pull yourself down under it.

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KEHONHUOLTOA!