Friday, June 24, 2016

Workout of the Day

A) Squat Clean Doubles
2o min to a 2RM

B) Bar Rollouts
3 sets of 6-8 reps

Knees Back, Shoulders Forward

Notice how Jon gets his knees back out of the way of the bar right at the start. Notice too how his shoulders stay in front of the bar until it passes his kneecaps. Why? Two reasons. One, it creates a lot of tension in the hamstrings, which can then be applied as force to the bar. Two, it sets him up for a great 2nd pull – aka the explosion from the knees to the hips.

You can actually see a very deliberate pull back toward the hips after he passes the knees. Emulate.

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