"3 Cleans. 1 Feeling"(8.26.2010)

Jared at the Bottom of the Back Squat during “Squat and Jump”

Note to All Vagabonds:
Please check out this new website setup by physical therapist guru, Kelly Starrett, who is one of the of top minds in mobility and recovery. He has setup a webpage dedicated to improving flexibility and also improving efficiency in workouts. We will be doing his Mobility Workouts at least 3 times a week, as a warmup or post workout.
I. Please Keep the Dates in Mind for the Olympic Lifting Clinic ,Pull-Up Clinic, and Rugged Manic 5K
A. Pull-Up Clinic(10$), Saturday, September 19th, 2010 @ 9:00 am
B. Olympic Lifting Clinic(15$), Sunday, September 26th, 2010 @ 9:00 am
C. Rugged Maniac 5K, Saturday, October 2nd, 2010
II. Dynamic Mobility Warm-Up:
Monostructural Warm-Up x 4:00 Minutes(Aerodyne, Bike, or Row)
Samson Stretch
Spiderman Lunge
Leg Cycle
8 Minutes of Hip Work(K-Star Style)
III. Snatch Progression Review:
Snatch Push Press
Pressing Snatch Balance
Heaving Snatch Balance
Snatch Balance
Overhead Squat
IV. Strength Workout of the Day(“3 Cleans. 1 Feeling”):
5 Sets of Max Weight of the following movements:
High Hang Clean
Mid Hang Clean
Floor Clean
*You will go for a max weight for each attempt. You will perform a High Hang Clean, Mid Hang Clean, then a Floor Clean. You will not be allowed to put the bar down during the complex. You will use the same weight throughout the set. Go as heavy as possible with maintaining correct positioning at the top and bottom of the clean.
Post Weights Used for Clean Progression.