Squat Clean @ 335#

Squat Clean @ 335#

1. A pulling movement: You are basically pulling the barbell from the floor into a power position at the upper thigh with the hips and knees slightly bent and the weight on your heels.

2. A jumping movement: From the power position, bring the body quickly to a fully extended position. This quickly moves the bar upward and creates space and time to catch the bar in a front squat position.

3. A catching movement: From the top of the jump, you quickly rotate your elbows around the bar while quickly reversing your hips and moving them under the bar into the bottom of a front squat position. This is an active pull under the bar, not just a fall into a squat.

Triple Extension

Triple extension is a type of movement used in exercise training programs to promote explosiveness, the production of force in a specific direction. This movement involves three sets of joints: the ankles, the knees, and the hips. Performing a triple extension involves moving from a bent position, in which all joints are primed and ready for movement, to a fully extended position in which all joints are essentially locked.

290lb Squat Clean Thruster

320lb Squat Clean

Training

Tuesday, Dec. 3rd 2013 @ 5:10am
Row 1k
Push Press 10-10-10-10-10 reps E3MOM
95-145-195-195-195
WOD 4rds
AMRAP 3 min
5 HSPUs on 45lb plates
7 T2B
10 Wallballs @ 20lb Rest 1 min b/w rds
1) 2rds + 5 t2b 2) 2rds + 1 HSPU 3) 2rds + 1 HSPU 4) 2rds

@ 4:45pm
GHD sit-ups 5 sets x 20 reps
Run 1.3 miles then 25 hand release burpees
AMRAP 3 min Team wod
back squat hold @ 135
c2b pull-ups = 62 reps

Wednesday, Dec. 4th 2013 @ 5:15am
Overhead Squats 10-10-10-10-10 reps E3MOM
75-135-155-165-175
10 min Squat Snatch warm-up
WOD AMRAP 12 min = 85 reps
20 snatches @ 75
20 Snatches @ 95
15 Snatches @ 115
15 Snatches @ 135
10 Snatches @ 155
10 Snatches @ 175*****
5 Snatches @ 185
5 Snatches @ 205
2 Snatches @ 215
1 Snatch @ 225

@ 4:30pm
Power Jerks
Skin the cats 5 sets x 10 reps
Front lever practice 20 reps
30 box jump overs

Thursday, Dec. 5th 2013 @ 5:20am
Bench Press 10-10-10-10-10 reps E3MOM
115-185-250-250-250
WOD
AMRAP 6 min = 6 rds +5 pu
15 explosive push-ups on 45lb plates
30 DUs
REST 2 min
AMRAP 6 min = 3 rds + 8 su
15 abmat sit-ups military style w/ 10lb plate
30 DUs

@ 5:30pm
10 min to build up to heavy Deadlift  then touch n go Squat Clean
135-185-225-245-275-295-320(PR)
Deadlift 10-10-10-10-10 reps E3MOM
135-275-385-385-385
WOD for time: 8:28
Row 1k
Then 2 rds
10 T2B
10 Back Squat from the ground @ 155
10 C2B pull-ups
10 Hang Power Cleans @ 155
10 Deadlift @ 155

Training Daze

Friday, Nov. 29th 2013
Row 1k
Bench Press 5-3-2-2-1-1 reps E3MOM
225-275-295-315-335-355(fail)
Hang Power Cleans 3-2-2-2-1-1 reps E2MOM
225-225-245-265-275-295
WOD x 3rds
Buy In = 6 Bar Muscle-ups
5 Bench Press @ 205
5 Hang Power Cleans @ 205
-All unbroken 1) 2:19 2) 2:36 3) 2:38

WOD 3rds for time: 16:02
Run 800 meters (800 ended in driveway had to go into backyard)
15 HSPU
10 Burpees

Row 4k (250m @ 75% & 250m @ 85%) 16:45

Saturday, Nov. 30th 2013
Snatch Work 45 min
GHD sit-ups 5 sets x 20 reps
Box jumps @ 30" snatch stance x 30 reps
Behind the neck pull-ups x 30 reps
Barbell Roll-outs x 30 reps

Sunday, Dec. 1st 2013
1 1/4 Front Squats 4 sets x 3 reps E3MOM
185-225-275-300-300
Reverse Cluster E3MOM
1 power jerk/ 1 clean high pull/ 1 hang squat clean/ 1 split jerk
135-135-185-185-225-225
Squat Clean Practice @ 225 x 12 reps

T-Town Running Club Downtown 2.3 miles

WOD "Danny" AMRAP 20 min
30 box jumps @ 24"
20 Push Press @ 115
30 Pull-ups
4 rds + 15 box jumps

Monday, Dec 2nd 2013
Row WOD
1000m/800m/600m/500m/400m/300m/200m/100m Rest b/w sets
3:50/2:57/2:10/1:46/1:21/1:00/:40/:18
GHD sit-ups 5 sets x 20 reps

Swim 1000 yds with Justin Allen

Back Squat 5-5-3-2-2-1
135-225-275-315-365-395
WOD for time: 13:32 all unbroken
Run 800 meters
8 Muscle-ups
13 Kb swings @ 70
Run 600 meters
7 Muscle-ups
12 Kb swings @ 70
Run 400 meters
6 Muscle-ups
11 Kb swings @ 70
Run 200 meters
5 muscle-ups
10 Kb swings @ 70

Training



Tuesday, Nov. 26th 2013
Low Bar Back Squat
warm-up sets 135(10)-225(5)-275(5)-275(5)
4 sets x 2 reps E2MOM @ 315
Push Press 2-2-2-2 E2MOM
warm-up sets 135(5)-185(3)
225-235-245-255

WOD
Round #1
12 Barbell Thrusters @ 155 unbroken
1 legless rope climb 15'
9 Muscle-ups unbroken
REST 2 min
Round #2
12 Double KB Thrusters @ 2(70lb)
1 legless rope climb 15'
5 Muscle-ups unbroken
REST 2 min
Round #3
12 Barbell Thrusters @ 115 unbroken
1 legless rope climb 15'
15 C2B pull-ups unbroken
REST 2 min
Round #4
12 Double KB Thrusters @ 2(70lb)
1 legless rope climb 15'
15 C2B pull-ups unbroken

Wednesday, Nov. 27th 2013
1hr Stretch/ Roll Out/ Mobility

Squat Cleans 3-2-1-1-1 reps E2MOM
225-245-275-295-320(fail) caught it but fell back
WOD
10 minutes to complete:
20 Squat Cleans @ 205 (2:40)
25 Toes to Bar (3:30)
Row max distance w/ remaining time 6:15 to row 1540 meters

Hang Squat Clean @ 300lb

CLUB 225

Check out this website: Bixby Spartan Football
Thanks Head Coach Loren Montgomery

Squat Clean @ 315lb

Squat Clean 315lb (PR)

Full Squat clean @ 315lb

I barely missed the jerk this time.

How to CLEAN

1st Pull. Pull the barbell from the floor to your knees. The 1st pull is similar to a Deadlift and is a slow movement.



2nd Pull. Pull the barbell from your mid-thighs to your shoulders by extending your hips. The 2nd pull is an explosive movement.

Then pull your body under the bar and catch the bar on your shoulders. Catching in a squat postion. Make this movement in a smooth, fast motion.