re: Adding Cleans to Workout Routine

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.

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.