Clean Your Plates

Posted on Jan 14, 2008 - 10:59pm by MarkFu in Training Log

Walking into the gym, late again, my body complained with aching and complaining and trying to convince me to do something “easy” and though I did compromise, the aching and complaining did not go away. I came with the intention of doing the Crossfit WOD “Elizabeth“, which in part, involves 45 cleans, preferably the squat variety over three rounds and done for time. I opted to do cleans by themselves but no race against the clock. My object was correct form every time.

My warm-up was rope jumping, the Burgeners x 3 and 3 sets of 3 squat cleans + 9 presses done at 45/65/95, and singles of 115/125. Next,

Power Clean singles, 10 x 1 @ 135#.

Hang Squat Cleans, x 3, 95/100/105/115/125.

I walked away with a pretty good workout in spite of the relatively low weights. My total volume was 4,440 # which was decent but my form was spotty. The times I know I really hit it was when I whipped my elbows under the bar fast.

Spinning Plates ...
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Hang Squat Cleans, 7×1Hang Squat Cleans are not something I have done much of at all. Just about all the cleans I have done have been power cleans which are easier since you go no lower than half a squats. I like cleans, I think. Cleans are fun!They are also difficult to learn,...
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The Power CleanTaking a heavy barbell and picking it up off the floor and lifting it over your head is a great feeling, (as is dropping it to the floor after a successful lift and knowing you won't get kicked out of the gym for doing it!)...
The Clean and Push PressThis may well be the most complete exercise for all round, full body, power and strength output in the book. Although squats and deadlifts require you to lift maximal weights with lots of muscle they don't do a few things the PC and PP does....