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re: Adding Cleans to Workout RoutinePosted by Salmon on 10/21/17 at 6:16 pm to Lester Earl
I need to film myself. I don’t think I’m throwing my arse up first, but I guess I could be.
re: Adding Cleans to Workout RoutinePosted by DeafJam73 on 10/22/17 at 9:21 pm to NotoriousFSU
Start off light to get the technique down then work your way up. Keep in mind that it's a POWER clean. Low reps and heavy weight that you can control. Don't do 5 sets of 15 and hurt yourself.
ETA: And when I mean heavy, I don't mean slap on 90% of your max. Just heavy enough to make you work and explode into the bar.
ETA 2: I fricking love doing cleans. I do them at the start of every lift.
ETA: And when I mean heavy, I don't mean slap on 90% of your max. Just heavy enough to make you work and explode into the bar.
ETA 2: I fricking love doing cleans. I do them at the start of every lift.
This post was edited on 10/22 at 9:29 pm
Just a little programming note since it seems technique was covered, a great way to program cleans is twice a week do a 10 min every min on the min-3 reps as the finisher for your workout. Start light and over a 12 week cycle work up to 90% of your current 1 rep max adding 2.5lbs per workout. Could also throw in on swings for time on other days as a hunch finisher. Keep the kb swings really light to start but something like 150-200 swings for time. Trying to improve the time over the cycle also. Set a 12-15 min time cap on this.
In both instances concentrate on your form and explosiveness. The goal here is to really pound the hip hinch across 8-12 weeks as your main focus for the meso cycle, then move to something else. You don something like this to first improve conditioning but also to work speed pulling to help the deadlift. It’s similar but opposite of what defranco does with sprinters where he has them go ultra slow pushing a very heavy sled for a meso cycle with no real sprinting only technique work. Outlaw crossfit uses this exact technique of speed pulls to improve deadlifts without doing deadlifts, it’s a version only the west side conjugate system.
In both instances concentrate on your form and explosiveness. The goal here is to really pound the hip hinch across 8-12 weeks as your main focus for the meso cycle, then move to something else. You don something like this to first improve conditioning but also to work speed pulling to help the deadlift. It’s similar but opposite of what defranco does with sprinters where he has them go ultra slow pushing a very heavy sled for a meso cycle with no real sprinting only technique work. Outlaw crossfit uses this exact technique of speed pulls to improve deadlifts without doing deadlifts, it’s a version only the west side conjugate system.
re: Adding Cleans to Workout RoutinePosted by NotoriousFSU on 10/25/17 at 12:52 pm to lsu777
Followed a different training video today for power cleans. Link at the bottom of post.
Anyways, everything was going smoothly during the workout, but at the end I heard and felt a pop in my leg after stretching. The stretch had my leg lifted straight out and extended while rested on the side of the rack about waist high, and the pop happened as I stretched my hand to my foot. It's a stretch I've done plenty of times before, and never had anything like this happen previously.
There's no pain, but right where my left glute meets the hamstring feels a little tender. Immediately ended my workout, and moved to the stationary bike to keep it loose. Gonna ice the area and see how it's feeling tomorrow morning after I wake up. Probably just set myself back a few weeks, but am optimistic it's nothing serious. Anyone have a diagnosis at least as to what it could be? Thanks.
How to Power Clean with Mark Rippetoe
Anyways, everything was going smoothly during the workout, but at the end I heard and felt a pop in my leg after stretching. The stretch had my leg lifted straight out and extended while rested on the side of the rack about waist high, and the pop happened as I stretched my hand to my foot. It's a stretch I've done plenty of times before, and never had anything like this happen previously.
There's no pain, but right where my left glute meets the hamstring feels a little tender. Immediately ended my workout, and moved to the stationary bike to keep it loose. Gonna ice the area and see how it's feeling tomorrow morning after I wake up. Probably just set myself back a few weeks, but am optimistic it's nothing serious. Anyone have a diagnosis at least as to what it could be? Thanks.
How to Power Clean with Mark Rippetoe
re: Adding Cleans to Workout RoutinePosted by lsu777 on 10/25/17 at 1:05 pm to NotoriousFSU
Sounds like a strain at the hamstring tie in. Had them a few times, rest and soft tissue work helped me. Once in high school I tried pushing through, big fricking mistake so I don’t suggest that route at all.
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