Cleaning Lesson

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Tomorrow is Change For Change! Bring $5 to switch up your workout.

AMRAP in 14 minutes
7 Deadlifts
7 Hang Squat Cleans
7 Push Jerks

Weight is 60% of your clean or jerk (the lesser of the two)

Every round must be unbroken. If the bar rests on the ground, you must start that round over.

Compare to Dec.8/10

Clean Lesson: One common violation in the clean is pulling to early with the arms, as shown below. Trying to ‘muscle’ the bar up with your arms will limit your ability to clean a maximal load. Adding more weight to your clean will not improve it. You must practice this with lower weights to burn it into your muscle memory. Need some extra help? Try our new Olympic Lifting class every Tuesday night at 6:30!

Below, Darrell is keeping his arms more straight on the pull

80 thoughts on “Cleaning Lesson”

    1. Blake

      Deadlifts and Push Jerks are two of my favourite lifts *separately*. This was…not that. There’s always “Change for Change”!

  2. Kevin

    This Sunday, we’ll be hosting a Member Appreciation BBQ and Pool Day! More details will be sent in an email later this morning. Hope many of you can make it.

  3. Leesa

    Wux2
    No Strength- Lacrosse Ball

    WOD @ 50#

    AMRAP in 14 minutes
    7 Deadlifts
    7 Hang Squat Cleans
    7 Push Jerks

    Total 6 Rounds 3 HSC

  4. Gillyon

    CWx2
    Deadlifts (10) 85-105-125-145

    WOD @ 55lbs
    8 rounds + 3 deadlifts

    Wow…what a grip killer. My forearms feel like they are going to rip open.

  5. Rachel

    wu x 2
    strength – Dead lifts x 1
    100, 115, 135, 155, 175 no rep drop to soon, 175 no rep rounded back

    WOD : AMRAP in 14 min

    7 Dead lifts (45#)
    7 Hang Squat Cleans
    7 Push Jerks

    Total rounds = 6 rounds ( and one failed at 6 HSC)
    cach out – arms stretch

    1. Trent

      Way to push through the wod Rachel. If I would have had half your determination I could have added a couple more rounds.

  6. Gilles

    wu x 2
    strength – Dead lifts x 5
    135, 185, 235, 255, 275×1 (arms did not feel right)

    WOD : AMRAP in 14 min

    7 Dead lifts (95#)
    7 Hang Squat Cleans
    7 Push Jerks

    Total rounds = 8 rounds & 7 Dead lifts
    cach out – arms stretch

    1. Blake

      I thought you did great before Gilles, but after doing it I think you did AWESOME!
      Super-Human!

  7. Maria

    Strength Push Jerks
    55x 5-65×3-75×1-85×1-90×1-95×1-100 (PR)

    7 Dead lifts (60#)
    7 Hang Squat Cleans
    7 Push Jerks

    6rounds + 5 cleans

    Man this was toughh!!

  8. Chantal L.

    WU x 2
    Strenght – 5x Front squats
    95-105-115-125-130

    WOD @ 75#

    6 rounds + 1 HSC

    My forearms are crying in the fetal position as I am typing this!

  9. Trent

    Strength OHS 3’s
    85-90-95-105-110
    7 Dead lifts (95#)
    7 Hang Squat Cleans
    7 Push Jerks

    5 rounds + 3 cleans

    Still not back to pre vacation fitness levels but happy I came close to my goal of 6 rounds.

  10. Blake

    WU x 2 / Skipping

    Strength: Push Jerk x 5
    85-105-115-115-115
    Couldn’t nail the form down (landing on toes) so I kept it at 115 (PR is 135×5). Last two sets I was nailing 3/5 but no better. I think another round of 5’s will be in order to get that down as well as my “hook grip” for some other lifts.

    WOD:
    7 Dead lifts (95#)
    7 Hang Squat Cleans
    7 Push Jerks

    5 rounds + 4 cleans
    Very difficult. Didn’t have to restart any rounds but had some very awkward balancing acts to not let the bar drop!

  11. Hannah

    Strength: cleans; started too high by mistake : 65, 70, 80, 85
    I think that’s a PR for reps, though
    Wod @ 50
    4 rounds, 1 failed round, 14 DL

  12. Elba

    WU x 2

    Strength
    Push Jerks 3’s
    70-75-80-85-90

    WOD
    @ 65 lbs
    = 7 rds + 1 HSC

    A good one!! good job everyone!!

  13. Sheldon W.

    Noon Express Class

    WU x 2
    DU practice for as long as my shins could handle the whipping.
    Worked on lift technique at WOD weight.

    7 Dead lifts (85#)
    7 Hang Squat Cleans
    7 Push Jerks

    6 Rounds plus 7 Deadlifts.

  14. Chantal G

    Mobility
    WU x 2

    Strength Over Head Squats 5 x 20-25-30-35-40

    WOD AMRAP (14 minutes)
    – 7 Deadlifts
    – 7 Hang Squat Clean
    – 7 Push Jerk
    (35lbs)
    Total : 8 rounds exactly !

    My arms were still killing me since yesterday’s kettlebell mania !! Now, I can barely type this comment as I just want to hug myself in a stretch for the rest of the evening… Haaa ok still loved it 🙂

  15. Frank

    wu x 2
    strength – push jerk x 5
    110-130-150-165-165

    WOD : AMRAP in 14 min

    7 Dead lifts (95#)
    7 Hang Squat Cleans
    7 Push Jerks

    Total rounds = 6 rounds + 7 deadlifts
    forearm killer!

  16. Sarah

    wu x 2
    strength – worked with 15# bar on the clean technique

    WOD : AMRAP in 14 min

    7 Dead lifts (45#)
    7 Hang Squat Cleans
    7 Push Jerks

    Total rounds = 7 Rounds + 2 push jerks

    Very hard to type right now! My forearms and wrists are sore!!

  19. Eric N.

    MOB
    WU X2

    Strength: Deadlifts x 5 Re-training my lower back. Felt great, no pain! Thanks Jeff S. for the coaching.

    95-115-135-165-185

    WOD @ 80#

    6 Rounds + 7 DLs

    Thanks for the encouragement Jeff S.. Kevin & Coach Kevin. It helped alot tonight!!!

    3. Lora

      Happy I got to see you. Not happy that I saw you RIGHT AFTER that WOD! You scared me a little! LOL

      Great work tonight!

  20. cfmjeffs

    1xmob
    2xWU

    Strength back squat x 3
    135-145-155-170-175-180-195
    Thanks for sharing the bar lance!!

    WOD Rx @ 120#
    5 rounds plus 7 Deads..
    &$&&))&@&)($& I thought last night killed the grip.. Tonight burned like hell!

    Great week of WODS kev and Jo

  21. Kevin McD

    mob, WUX2, Strength
    Shoulder press. 70,75,80 for 4 + some good tips from coach, then 85 for 5 thanks Kev
    WOD @ 65#
    7 rounds, + 6 push jerks….dropped it on my seventh. sorry for the giant F bomb everyone. then did 6 Dead Lifts to finish the time.
    great work 6:30 nice bar sharing amanda.

    1. Lora

      I couldn’t hear your F-bombs over my own F-bombs! LOL!
      Great job tonight! Crazy score!

    3. jeff s

      well done kevin.. and like everyone else i didn’t even notice the F bomb, had enough of them going off internally at the end of this one to notice anything on the outside! 🙂

  22. Lance

    Mobility
    Warmup x2

    Front Squat

    160-165-170-175-180(pr for 10 pounds)

    AMRAP 14 mins

    7 Dead-lifts #95
    7 Hang Squat Cleans
    7 Push Press

    6 rounds

    great job everyone and after yesterdays forearm buster way to push through.

    1. Lora

      WOW! Nice Front Squat PR Lance. I’ll say it again…your strength amazes me 🙂
      Nice job on the WOD too.

  23. Laura K

    WU x’s 2
    Strength: Dead Lifts at 55,65,75, 85, 95, 105 x’s 5 each.
    WOD at 35#: AMRAP 14 mins
    6 rounds plus 1 push jerk.
    My form started off o.k….at the end I looked like I was trying to be a Jack in the Box.
    Had Fun. I will say hi to Corinna who is on the boat to NL. She is likely rowing it herself!

    2. Lora

      HAHA! I just got a great visual of you as a Jack in the Box. You are wearing one of those crazy clown collars…its red and yellow.

      Nice job on the WOD. My form got a bit wonky near the end too 🙂

    3. Patrick

      LOL!! I got a visual of our strong Corinna rowing something the size of the titanic all the way to NL by herself! Haha!!
      Great job on the workout tonight Laura!

  24. Lora

    Mobility
    WU x 2

    Strength: OHS (x5) Kept these light to work on technique and give my body a little break
    35(10)-45-65-75-85

    WOD
    AMRAP 14 min
    7 Deadlifts @80# (60% of max push jerk)
    7 Hang Squat Cleans
    7 Push Jerks
    *must do all 21 reps without letting bar rest on the ground, or start that round over!

    Total = 6 rounds + 1 HSC

    Well that got interesting in the 4th round. My grip was shot! Had to “pocket” the bar a couple of times to get through the HSC’s and had to rack it on front of shoulders to get through the push jerks. Made the mistake of letting go of bar once while it was in rack position and had to become a contortionist to get a hold of the bar again (there was no way I was forfeiting those reps!!!)

    Great job 6:30 crew! Everybody worked their butts off!!

    1. Blake

      I did the EXACT same thing! There should be bonus points for creative bar resting!
      Awesome score!

  25. Jeff L

    WU X 2

    Strength – Front Squats X 5

    95-115-135-145-155

    WOD
    AMRAP 14 min
    7 Deadlifts @ 95# (60% of max push jerk)
    7 Hang Squat Cleans
    7 Push Jerks

    *must do all 21 reps without letting bar rest on the ground, or start that round over

    Total – 5 Rds plus 7 DL’s

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