Nina brought in this one for us. Pretty straight forward. Careful with your technique on those deadlifts. Warm up the back and arms. Do a leg or ab cash out to balance out.
WoD
5 Rounds
- 12 deadlifts
- 9 hang cleans
- 6 shoulder to overhead, options:
Exercises
- Deadlift
Keep using the same barbell that you've been using for the push presses. Place the barbell on the floor pretty much right in front of your feet (with a full Olympic bar, you'd put your feet right underneath the bar). Stand with your feet about shoulder-width apart, and bend your knees slightly (about 20 degrees) to reach down to grab the barbell. You want your hands on the outside of your legs/knees, and you want to start with the barbell to be high enough off the ground to be about halfway up your shin (this is about the same height as an Olympic bar resting on the ground with 45lb plates on it). Keeping your head up and your chest facing forward, lift your torso a few inches until the barbell almost hit your knees. Your arms shouldn't bend at the elbows, you're just lifting your upper body with the weight conveniently attached to the upper body. Also, the weight should move in a straight vertical line, with no horizontal motion. It can help to think about it as if you're trying to skin your shins with the weight.
Once the barbell is at about your knees, pop your hips forward to generate some more momentum. At the same time, contract your shoulder blades towards each other. This will naturally pull the weight up even more (again, in a straight line). You should be standing straight up with your chest out at the top of the movement. Even though it looks like you're pulling the weight up using your biceps, you should try to avoid pulling up with your arms. That actually decreases the amount of weight you can lift in the long run, and it's bad form. - Hang clean
You'll need a barbell for this, so weigh it with whatever feels comfortable; most of the time, I see anywhere between 45lbs and 90lbs.
To begin with, hold the barbell down near your thighs (this position is considered a "high hang" so that's where the name comes from). From that position, shrug your shoulders. I know it sounds silly, but it should be an *aggressive* shrug. You really want to build some momentum in that motion. Remember, though, keep your arms locked as you're doing this, or you'll end up doing more of a curl. If you need to make sure you've got it down, practice just that part of it a few times.
The next step, starting from the shrugged shoulder position, is to quickly bring the weight up to about chest level and bend your knees a tiny bit at the same time. If you were to watch the path the weights travel, it should be completely vertical. If the weights travel in an arc away from your body, you're doing it wrong. Your hands don't lift the weight as much as they adjust themselves to hold the weight differently.
At the end of this motion, you should have your palms facing away from your body, as if you were "racking" the barbell near your chest/clavicle. You can almost think of it as letting go of the weight in midair, and positioning your body so that you can receive the weight with the weight at your chest. Don't actually let go, that can be all sorts of bad. However, you'll find that because there's so much momentum and you're trying to "catch" the weight with your knees bent, you're pretty much jumping into it. At the same time, your hands will suddenly shoot up to hold the weight at your chest.
As always, keep a good lumbar curve. You don't want to bend over as you do this. If you do it wrong repeatedly or with a heavy enough weight, your lower back will pay for it. You can practice this one step at a time until the motion starts to feel more natural.
Lastly, just stand up straight while holding the weight at your chest. Once you've stood all the way up, you can drop the weight back down to thigh-level to start over. That's the end of a single rep. Now all that's left is to put it all together in a smooth motion. - Push press
You'll need a barbell. Weight it as heavily as you can. I usually see between 45lb and 90lb on the barbell.
To start, hold the barbell slightly below shoulder level with both your palms facing away from your body so that you can see both palms in a mirror. You want the weights "racked" against your chest, with your elbows farther forward than the bar. If you just finished doing a clean, the weight will already be racked for you. You don't need to bring them all the way up like you do with a front squat, but you do want your forearms vertical and supporting the bar from underneath.
Do a quarter squat, and come up as explosively as you can. In reality, you'll end up end up hopping up a tiny bit because you're generating so much momentum/power from your legs. That's okay, but be absolutely sure that you're in control as you do this. You really don't want to trip or fall while holding a barbell. As you come up, press the barbell directly over your head. Remember, your legs should be driving the power in this motion, not your shoulders or arms. At the top of your motion, you want your arms to be fully extended and your legs completely straightened out. Also, bring your head forward a bit so that your arms, spine, and head are all aligned along the same vertical plane.
One last cue is to make sure you move the weight directly up and down; if you start moving the horizontally, you'll put extra stress on your shoulders. If your elbows flare out horizontally, that's also going to make it difficult to press straight up and down. Finish your rep by bringing the weight back to beginning/racked position. - Strict press
Grab a barbell. You'll want to weight it with as much weight as you can handle.
To start, hold the barbell slightly below shoulder level with both your palms facing away from your body so that you can see both palms in a mirror. You want the weights "racked" against your chest, with your elbows farther forward than the bar. You don't need to bring them all the way up like you do with a front squat, but you do want your forearms vertical and supporting the bar from underneath.
Once you've got the weight racked, lift the bar straight over head without using your legs. You are not going to dip or do a quarter squat. This is pure shoulder strength, with no legs to drive the momentum. Be sure to lift the weight straight up and down. In order to do that, though, you'll have to move your head backward as you lift. Otherwise, you'd hit yourself in the chin with the bar.
At the top of the press, lock out your arms. The bar should be directly overhead, and you shouldn't have your back arched at. I've often heard this described as having everything "in line:" your legs, back, arms, ears, and the barbell should form a straight vertical line perpendicular to the ground.
Bring the bar back down to the starting position in a straight line, as well. Again, move your head out of the way as you lower the bar. Once you've got the bar back in a racked position, you've finished the rep. - Push jerk
Hold the barbell at about shoulder level, with your palms facing away from your body so that you could see both palms in a mirror. In a sense, the weights are "racked" against your chest. If you've got enough strength and flexibility in your wrists, bring your elbows straight up so that they point away from your body. This will force more of the weight against your upper torso and put more of a strain on your wrists, so only do this if you can sustain this position through lots and lots of reps. Regardless of how high you bring your elbows, the weights are "racked" against your chest.
From here, do a quarter squat to load up your legs to act as springs, and then you want to violently shove the barbell directly over your head. In fact, your momentum will cause you to do a slight hop while your hands go upwards. At the same time, you want to squat down (about a quarter squat). It might help to think about it as your lower body is racing to reach a quarter squat at the same time that the barbell reaches the top of the lift. At the top of the rep, your arms should be completely locked out, and you should be in a quarter squat position. Once you've got full control of the weight, stand tall. Then, and only then, should you re-position your feet. Because this lets you use your legs to drive the momentum and the power, this should feel easier than a strict shoulder press.
To finish the rep, you have to lower the weight to the hang position safely (we're not allowed to just drop weights). From the locked out position at the very top, bring the weight straight back down to the racked position (resting on your shoulders/clavicle, palms facing away from you, elbows as high up as you can). You'll need to keep your chest facing forward the whole time; don't bend forward at any point. All of that is one rep. If you need to, practice the motion until it starts to feel natural; form is really important here. - Split jerk
Grab a bar and fill it with plates heavy enough that you can clean and also press up. You're going to do a deadlift initially with the bar so watch your back. From here you want to do a slight squat and with a fluid movement like you're about to do a clean, you're going to push that bar directly above your head as you jump slightly to place your feet into a "split" position.
Because this is a "split" jerk, you want your legs to land with one leg forward and one leg back. If your left leg is the one in front, you want it at 11 o'clock, and your right leg at 5 o'clock. If your right leg is in front, you want that leg at 1 o'clock, and your left leg at 7 o'clock. Either way, you want to make sure that your legs aren't locked when your arms are fully extended and your feet hit the ground.
Still holding the weights over your head, move your feet so that you're now directly under the weights. Usually this takes a step with each leg, so we'll refer to it as the "step step" portion of the movement (usually people move the front leg back into position first). Remember, you don't want to lower the weights as you're adjusting your feet. Once you're done moving your feet, THEN you can bring them back down to the starting position. That's one rep.
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