Upper East Side

By Coach Brandon Renert

Just a few words for today as we get into our first clean variation. Continuing on my thoughts from yesterday regarding the front rack position. For most of us, having a solid front rack position on a clean while maintaining a full grip on the bar is an impossibility. Since the purpose is for the torso to support the load securely in an upright manner to then stand with, athletes must learn to release the bar from their hands onto the shoulders with only finger tips in contact with the bar and elbows as high as possible. Even with good mobility the grip must be loosened when finishing the clean into the rack position. A super tight grip will most certainly drag the elbows down as well as slow down the turnover to the shoulders. Throughout this clean cycle (as well as the push press and front squat), make the rack position the focus. If its really a wrinkle for you, then stick with power cleans till its ironed out.

Notes:

• Game night on the west side will be on the 15th
• Happy Birthday to EVF community member Drew A.

Video Links:
Do You Use Only 10% of Your Brain?
Have You Ever Had a Dream Like This? 

11.6.14

Warm Up:
3rds NFT:
15 KBS
10 OHS
5 Pull Ups

Strength/Skill:
High Hang Clean
+
Front Squat

Conditioning:
FT:
1000M Row
100 Double Unders
800M Row