A. High Hang Clean
– 5 sets of 3 reps
Rest as needed
Developing positional awareness through triple extension and 3rd Pull.
Look to use hip drive not arm pull.
Power variations.
B. Slow Pull Clean
– 4 sets of 4 reps
Rest as needed
Creating absolute strength through position on the decent of the barbell.
When moving down pausing with tension with the barbell off the floor.
C. Alternating Sets: Barbell Seated Unsupported Shoulder Press, Hang Muscle Clean
4 sets, for quality, of:
C1. 5 Barbell Seated Unsupported Shoulder PressesC2. 10 Hang Muscle CleansLooking to protract shoulders brace through the midline in order to create a shelf for the barbell to sit on for the pressing.
Goal on the muscle clean is to keep the barbell close less swinging more extension.