Today we continue our Strength Program for April 2015. The second strength movement for this month will be Hang Power Cleans. The Power Clean requires a super powerful hip drive in order to put enough force behind the bar to catch it high in the “power” position (i.e. a partial squat). Training the power clean is a great way to train that hip drive that will eventually translate to heavier squat cleans. We are pulling from the hang position this month to make sure we develop the muscle memory of bring the bar all the way back to the hip before we bend our arms. We want to avoid pulling the bar off of the mid thigh and bending our arms before our hips are all the way open.
One week from today starts the next gymnastics seminar on Wednesday nights at 6:30pm. This 6 week program will be designed to help you reach that first muscle up, or help you improve your muscle up efficiency. The cost of the seminar is $100.00. If you wish to attend, be sure to sign up on the main table.
CrossFit Alloy WOD for 5/8/2015:
Hang Power Cleans
8, 8, 8, 8
3 Rounds for Time:
15 Handstand Pushups (level/abmat)
6 Power Cleans (185/125)
1 Road Sprint
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