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WOD – Tuesday, May 12, 2009


WOD – Tuesday, May 12, 2009

Front squat 3-3-3-3-3 reps

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Standing the bar up from a clean, which is effectively a front squat.  Look around the room, what looks right or wrong?  Pay attention to width of stance as well as position of hands and elbow position (elbows high with a strong rack).

These are the fundamentals to work on with the front squat:  depth (the lower you catch the weight in a clean, the heavier the weight that you will be able to catch), forcing the elbows up (forces the weight into a stable rack position), foot position, width of grip, back straight.

These fundamentals will help you to become stronger in the clean.

note from Andy about cleans –

there is confusion about the terms surounding the clean

clean means squat clean

squat clean is an incorrect word since the term clean means do this function

power clean – dont bend you knees much or at all


Clean means from the floor to your shoulders

Hang Clean – DL the bar then start from your hips thus the bar is “hanging”

So you can say –

clean, power clean, hang clean, hang power clean

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