Tuesday 04.02.13

Kent does a handstand next to the ultimate name plate.

Only a few more days to submit your overhead squat or handstand photos for our Spring Break Photo Contest! Entries due by 04/13. Winner announced on Tax Day!

Our April Newsletter is now available!

Check out Jacob's Coach's Corner, our Warrior of the Month, and our current 30-day challenge!

CLEAN = ground-to-shoulders

As with every lift, it all starts with your set-up position - EVERY REP. Walk up to the bar. Set your feet about shoulder-width apart. Make contact between the bar and your shins. Turn on your abs by pulling your belly button in towards your spine. Pull your shoulders back and stand tall by squeezing your butt and quads. "Screw" your feet into the ground by trying to turn your knees out, without moving your feet. NOTICE: we haven't even bent down to the bar yet. Get yourself into combat stance BEFORE you even touch the bar with your hands.

Maintaining your perfect military posture, bend down to the bar. Get your butt down and your chest up. Think of a gorilla. BE the gorilla. Point your chest up and out, and keep your shoulder blades squeezed together. DO NOT allow your shoulders to slump forward. EVER. Negative 500 points for life if you do. Maintain this beautiful flat-back, neutral spine position by keeping those abs turned on (I really hope you didn't relax those once you grabbed onto the bar) and those shoulderblades pinched together.

The power of the clean comes NOT from yanking on your arms. BAD gorilla! The power of the clean comes from EXPLOSIVELY opening up your hips and jumping through the back of your legs WHILE KEEPING YOUR TORSO AND ARMS STIFF. When jumping the bar off the ground, you gorillas need to keep your abs turned ON. Your muscles should fire in the following order: legs, hips, shoulders, arms. SEE how the arms are the last thing to fire? Your elbows should bend ONLY when you're ready to receive the bar at your shoulders.

You will need your front rack and deep squat positions today. 

Make sure you know what YOU need to do mobility-wise to achieve better positioning.

WOD

You have 20 minutes to get as far up the rep ladder as possible:

1-2-3-4-5-6-7-8-9-10-11-12-13-14-15...etc.

squat cleans (135/95)

pullups