Monday, May 17, 2010

Cleans

It has been a while since I have completed a Clean let alone a squat clean. I feel I am pretty good with my technique, however, where I am lacking is in the Front Squat department. Again it all comes down to strength.

Speaking of strength I had decided to engage in Jim Wendler's 5/3/1 strength program and will be completing month cycles of the following: Back Squat, Bench Press, Deadlift and Press. I am looking to improve on all of these lifts within a 3-6month time frame.
My goals are as such;
Back Squat--260
Deadlift--270
Bench Press--205
Press--140

Pretty high goals but you gotta set them to achieve them and this will be over a 3-6month time span

Back Squat
165x3-190x3-215x4
rest then:

Clean Ladder
Complete 1 Clean the first minute...
                2 Cleans the second minute...
                3 Cleans the thiid minute...etc.
Until you cannot complete the desired number of cleans within the minute
I complete 6rounds plus an additional 5. My problem was as I was becoming fatigued I would shoot my knees forward to engag more of my quads instead of staying back on my glutes and hamstrings. Very frustrating and humbling at the same time. Need to work on the front squats!!!

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