Use the arms to “kip” the sit-up to increase speed during the workout.
Cleans should feel light and sit-ups should be completed in large sets.
Focus on keeping your chest up and pushing your hips back on the descent while cycling cleans
10 squat cleans (95/65 lb)
10 squat cleans (75/55 lb)
10 hang squat cleans (45/35 lb)
Build up to a heavy 1-rep squat clean
1:00 foam roll low back
1:00 foam roll quadriceps/leg
WHITE BOARD BRIEF
Target | 3-5 rounds
The most important thing about today’s workout is that the loading on the cleans should be light. Athletes should be able to perform 10 reps in a row, even if you choose a different rep strategy during the workout.
With the sit-up make sure that you can perform a few rounds unbroken and use the arms to “kip” forward as you sit-up. This will allow the reps to be sped up.
A good strategy for this workout is to always start off with a larger set of cleans and then finish off the set with quicker singles.
Also pay close attention to the range of motion for this workout. It is easy to lose sight of the range of motion while pushing the pace. Make sure your shoulders continually pass in front of the hips at the top of the sit-up and make sure you stand the clean all the way up to finish the rep.
If your first round takes you longer than 2:00, you should consider scaling the clean weight down.
Prior to the start of the workout we will build up to a heavy clean single. You don’t need to build up to failure and you should only go as heavy as you feel comfortable. This will give you a chance to build more strength and gain familiarity with the clean.