Clean Pull Under
4×5
Hang Clean
4×3
Clean
4×1
Rest
AirDyne Sprints
3x 30 seconds
Coaches Notes
The clean pull under is a great way to work on the 3rd pull of the clean. This is the pull under the bar that occurs after reaching full extension in the jump. This will teach you what it feels like to be at full extension when initiating the 3rd pull. For those of you that tend to short your jump and never reach full extension this may feel awkward at first. Another great effect of the pull under is the emphasis on high elbows and speed for getting the bar to the shoulders smoothly and quickly. It helps to know your weaknesses. Chances are you have received cues from a coach and advice on the areas to focus. If the 3rd pull is an area that presents a great challenge for you, it is a good idea to add barbell pull unders to your standard warmup when doing cleans in any workout.
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Cleans AND air dyne! Throw in some double unders for dessert and that is a dang near perfect day (in my world).
70# on last set, PR by 3#.
Thanks for pushing me Nicole and Koy!
AirDyne is evil yet awesome…
love the santa clause pic.
110#, 120#, 135# and 145# on the 1 rep cleans, but that 145 was fuuugly!! Need to work on my front squats more.
On a paleo note, quite honestly, I felt like complete crap the first week of the challenge, but this week I have felt amazing. I have never been able to wake up without hitting snooze at least two times on my alarm, but this week every day I have woken up earlier than my alarm and have felt refreshed and energized all day. It kinda helps make up for things like enduring watching my entire family eat chips and queso and tacos and tortillas at the local tex-mex joint… mmm queso….
Nice job ladies, and that is great to hear about your results from eating paleo Christianne. Keep it up! Tortillas and queso are a weakness of mine as well.
WODs released!!
http://thefittestgames.com/post/16177894942/amateur-division-wods-theyard
on that last team wod, that has to be a type that box jumps are at 34″! they probably mean 24″?
@josh, are you doing the comp?
what and when are thefittestgames? Can anyone sign up? I tried to pull information from that website, but it’s all over the place and got frustrated trying to find the right info…
OH never mind, i finally found it. They’re tomorrow, so I guess I won’t be signing up!
135# clean, just mightve PRed at 145 but I thought I’d be uncoordinated and drop it on my knee instead! GRRRR!