You may have heard these words around the gym…. clean, power clean, clean and jerk and the list goes on. I am going to explain what each of these mean, so that when they show up in the WOD, you know exactly what they are.
Let’s start with the clean, here is all the lingo that you may hear that refers to a clean:
- Clean – a clean starts from the ground (deadlift starting position), create momentum on the barbell and pull yourself under the bar and land in a full squat.
- Power Clean – a clean starts from the ground (deadlift starting position), create momentum on the barbell and pull yourself under the bar and land in a quarter of a squat. You produce enough power in the legs to catch the barbell high.
- Hang Clean – a clean starts from the high hang position, create momentum on the barbell and pull yourself under the bar and land in a full squat.
- Hang Power Clean – a clean starts from the high hang, create momentum on the barbell and pull yourself under the bar and land in a quarter of a squat. You produce enough power in the legs to catch the barbell high.
- Squat Clean – the same as a Clean
- Split Jerk – start with the barbell racked on the shoulders. Dip, drive and land; receiving the barbell in a lunge position with arms fully extended overhead. Finish the movement by bringing your front foot back (1/2 way), then your back foot forward (1/2 way). Bring the barbell back down to the rack position.
- Push Jerk – begins the same as a split jerk but ends with your feet under the hips, receiving the barbell in a squat above parallel. Finish with standing up.
- Clean and Jerk – two separate movements; complete the clean as described above, stand up and then re adjust your grip on the barbell and finish with a jerk (Split or Push)
Today’s Workout:
Buy In – 5 DB Complex x 3 sets (increase weight each set)
* DB complex – do a burpee with DB’s, followed with a squat clean and then a thruster
WOD – “Gym-tastic”
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Cash Out – 2 block jog
