Squat Clean, Power Clean, Clean Pulls –  All great movements to build explosive strength!

Yes, there are coaching nuances…

“Shoulders over the bar”, “double knee bend”, “Pockets and Jump”…

But that’s what coaches are for!

No coach?

Be your own freakin’ coach! – Watch plenty of video – record yourself – analyze!

No excuses…

BE POWERFUL!

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Workout #1 at 4:15AM:

• 2nd squat clean workout in the past week; second squat clean workout in the past year. A few nagging aches left this lift on the shelf but I am back. At 42.5yrs young ya gotta know when to hold em’ know when to go all in; never fold, never ever give up.

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Saturday mornings are great – I always have extra time to play as our workout is at 9:00AM.

Goal today was to hit same heavy singles – no PRs or something to write about but felt solid enough to think these squats were good and the top end number will get bigger.

Finished with 3 sets of 10 in the strict press and good morning.

CFOT brought some Awesome back squats as well!

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I woke up early excited to hit some snatch singles – goal was to slowly working up to a heavy load.

Snatch workout 4:15AM

70% x 1 rep, add 5 pounds every minute. I was a bit off today so I adjusted goals and kept it light to dial in on form. I hit around 15 singles. I was a bit soft under the bar, that happens when you’re not moving as fast as you should!

I’m still crushed from yesterdays rope climb and board push madness!

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L-Sit Power Pull Rope Climb:

WORKOUT: “Playing on The Rope”
15 rounds:
1 rope climb, 20 Block Pushups

I played around with different variations on getting up the rope: “Donkey Kong”, “Power Pull”, “L-Sit”, “L-sit power pull”. The result; (almost 24 hours later) my forearms and biceps are still “swole” from the effort = killer upperbody strength day via the bodyweight model…

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