Centurion CrossFit Competitor Page

Wednesday 01 MAY 13

Today we will be working on Cleans!  Crossfit.com put a video out today showing Chad Vaughn performing a 315# Clean and Jerk in slow motion.  

Chad Vaugh C&J

Points to look at on the video:

 - From the starting position, he moves the bar straight up by moving the knees back and out of the way of the bar.  

- After the transition, his knees are flared out allowing a deeper squat and the ability to maintain a vertical back and therefore a stronger position.  

- On the Jerk, his dip was very small.  Too much and he would have more momentum to overcome to obtain the desired power.  

- Once the bar is in the air, he moves to the split position.  Notice the distance his feet travel while maintaining the back knee under the body.  We will want to do this as well, even for the lighter weights.  The front foot needs to move far enough to obtain a vertical shin and the back steps to where the knee may maintain the load under the body.  

Squat a Day Program:

 High Bar Back Squat:    3@50%

                                     2@60%

                                     1@75%

                                     1@85%

                                     1@95%

     - Based off 1RM High Bar Back Squat.

BBG

1) 7x2 Clean + 1 Jerk, rest 60 seconds

 - There will be two cleans first (not touch and go), then perform the Jerk (preferably split)

 - These are full cleans (implies squat unless otherwise stated).  Have weights ready to transition quickly.  Try  not to go over 60 seconds for transition and setup for the next lift.  

2a) 3x3 Clean First Pulls (to knee) - Heavier than last week, Rest 60 seconds

2b) 3x3 Push Press - Heavier than last week, Rest 60 seconds

CONDITIONING

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