Homework for future Workouts of the Week!

Dragan

Right,

anyone who has not done them or is unsure of there form will need to start working on

Dumbell Sntaches
http://www.youtube.com/watch?v=iTptKZCCGrk&mode=related&search=

Power Cleans
http://www.youtube.com/watch?v=6TlbDQUWs0s&mode=related&search=

p-nut

Ahhhh, but teacher........
Somehow i dont think the classic "my dog ate it" would work here would it......:D

justsomebloke

generally no, that excuse won't work but that is only due to the fact that your dog would of needed to eat your computer, and at that point learning to do these exercises is probably the least of your worries:D

Sleepy

Uhm, is the power-clean something that should be tried from watching a video on you-tube or should I get an instructor to take me through it? Looks like the kind of thing that'd be easy to injure yourself quite badly if your form was off...

JayRoc

Get the big man himself to go through it with you next time you bump into him.
It isn't the kind of thing the average instructor in a commercial gym would really be expected to know, to be honest.

Dr4gul4

Dragan wrote:

Power Cleans
http://www.youtube.com/watch?v=6TlbDQUWs0s&mode=related&search=

Failing that you could watch it ohhh say 30 or 40 times, its kept me smiling here all day in the office

Hanley

I'm gonna be a nit-picker about that powerclean...

There's basically no hip involvement there. She's just jumping with a shrug. Her heels have already started to lift as the bar passes her knees. It's killing her power, I used to be the same til I learned how to utilise the hips. It's incredible the difference they make.

This vid's of a snatch, but it illustrates my point,
http://www.youtube.com/watch?v=VS68XrXKE6A
If you pause it as the bar hits my mid thigh, you can see that my hips are almost under the bar, as they drive in you extend high towards the ceiling.

Basically:
-From the starting postion, shoulders over the bar.
-Push the floor away with the legs, keeping your back in the starting position
-As the bar gets to your knees, straighten up your body (this is where the "scoop" or double knee bend comes into play)
-As the bar reaches your hips, bring them in forcefully to the bar as you explode up and shrug
-Arms stay straight thru all of that
-As the bar rises up whip your elbows thru fast to rack the weight on your shoulders.

Can't wait to see what the D's come up with for the next workout.

brianthebard

I like the concept of pushing the floor away
Seriously though great vid, i see what you mean about the hips. How much of a front squat should you be aiming for, as little as possible, or what?

JayRoc

brianthebard wrote:

How much of a front squat should you be aiming for, as little as possible, or what?

If you mean at the finish of the movement, that's where the "power" part of "power clean" comes into it.
A full clean would technically include the front squat you mentioned, whereas with the power variation you catch the bar while much higher up.

brianthebard

Ah right cool thanks.

Hanley

JayRoc wrote:

If you mean at the finish of the movement, that's where the "power" part of "power clean" comes into it.
A full clean would technically include the front squat you mentioned, whereas with the power variation you catch the bar while much higher up.

Yeah spot on. Don't worry about dipping, it only complicates things. A slight bend of the knees is perfect.

Dragan

Hanley wrote:

Can't wait to see what the D's come up with for the next workout.

It's going to be yummy.

More homework folks. See how you feel about kipping chins.

http://media.crossfit.com/cf-video/CrossFit_Kipping1-Concept.wmv

BossArky

Gonna try those Kipping Chins tonight. Looks mental.