Today’s theme: the second pull, with specific focus on the clean
What thrills me about these sessions is the look on people’s faces when they suddenly hit a new PR without even realising it (happened at least three times yesterday). Just goes to show that improvements in technique go a long way in the olympic lifts.
Including the the third olympic lift…
Muscle clean, focus on elbow/rack speed
Power clean from high hang
Clean from high hang
Second pull finish through the heels
Weight transfer through the second pull
Clean practise working up to a challenging weight whilst maintaining good form.
We continued with the Westside Barbell inspired, ‘max effort’ approach yesterday. Each week, we choose a new squat/deadlift and press variation and work up to a 1, 2 or 3 rep max. Over the course of the weeks we will strengthen all aspects of the core lifts (squat, deadlift & press) and continue to set PRs each week. Of the three elements of the WSB method (max effort, repetition, dynamic effort) with cover the first two in strength sessions. Normal CrossFit classes neatly cover off the third method.
The goals for each session are:
1. Set a new PR for every lift
2. Make every lift attempt i.e. no misses
Upper body: seated barbell press
Accessories: double dumbbell overhead press (pause-rest sets), and weighted pull-ups
Lower body: back squat with chains/bands
Accessories: barbell hip thrusts, hanging leg raises