Tuesday, July 12, 2016

Workout of the Day

A) Tall Squat Cleans
3-5 reps EMOM for 5 rounds

B) AMRAP in 12m of:
1 Front Squat @ 185/125#
2 Box Jumps @ 30/24″
3 KB Swings @ 70/53#
*every round, add 1 rep to Front Squats, 2 reps to Box Jumps, and 3 reps to KB Swings

The Tall Clean

The tall clean is a shrug and pull under the bar. It’s designed to help you with the 3rd pull in the clean, i.e. the part where you use the bar as an anchor to pull yourself down so you can get the bar in the front rack. This drill will help you transition smoothly and effectively from the upward explosion to the downward pull.

This demo video comes from Spencer Arnold, the 2012 American Open champion in the 69kg weight class. He does a great job specifying how to complete this movement. In particular, there should be ZERO hip drive. The only upward momentum you’re allowed to provide is via shrug. Accordingly, this drill is done with light weights.

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