Sep 4, 2014

Friday 14.09.05

Team WOD
1RFT, 1x Barbell, 2x Partners

- 60x Power Cleans 185/135#

*Partner rests in the front leaning position

Post loads and results to

Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!

WOD: In teams of 2, partner up and share 1x barbell. While one team member conducts power cleans, the other team member rests in the push-up position IN A SAFE LOCATION.  Make sure you develop a game plan to tackle the reps.  This weight is designed to be heavy at or near 80% 1 rep max.  The power clean does not require a full squat, but focus on the following during each rep:
  • Feet at/near hip width.  Leverage your posterior change by keeping your feet inside the shoulders.
  • Lumbar curve.  Approach the bar with a flat back and tight torso.  Don't grab the bar and then get set.
  • Shoulders back.  Place you shoulder blades in your back pocket to prevent rounding of the shoulders
  • Neutral Head Position. Pick a spot about 10-12 feet in front of you (maybe your partner in the rest position) and maintain that head positions.  Do not stare at the ceiling.
  • No slack.  Ensure your arms are fully extended prior to lift off.  Failure to do so will create a 185# jerking motion on your rotator cuff.
Pace yourself and have fun!


Ross said...


Good session of grass drills and pull ups with cadets the. Did this WOD solo as 30 power cleans @ 185 for a time of 3:06.

monroe said...

Thirty minutes of running practice
100 double KB cleans, 35lb bells
20 pullups