Thurs 11.1.12

Mitch's Birthday Workout

Heavy Hang Clean Single

then...

5 Rounds

3 Hang Cleans (@ 85% of 1RM)

Max Weighted Ring Dips

Rest 2 minutes

Almost there, Mitch! Keep jamming those knees out! Keep the bar closer to your body during the clean by pulling in with the lats (squeeze your armpits). This way, when you extend upwards, the bar is closer to your center.

Nice lift! I like the aggression and energy! Slightly bent arms on the way down to mid thigh and a bit of an early arm pull on the way up. This early arm pull caused you to jump forward in the catch.

So close! Nice positioning throughout the entire pull. You caught the bar above parallel. If you could have driven the knees out a bit in the front squat it would have helped since they caved in a bit after the initial catch.We talked about your extremely "knees out" catch position. Not necessarily a bad thing, but may make it harder to stand up if your feet are super toed out. Maybe play around with some front squats in this position. If you normally front squat narrower and more toed in, try them next time in different positions that may transfer over to your clean a bit more.