Bar Path

Wednesday, October 9, 2013

Prehab/Warmup

Monster Walks
Keg Drill
2 rounds with a barbell:
5 Good Mornings
5 Strict Press
5 Front Squats
5 Hang Power Cleans

Notes:  On the first round, hold each rep briefly and feel the positions.  Second round increase the speed but still focus on hitting positions!

Strength

20 minutes to establish 3RM Power Clean

Notes: These are ideally touch and go reps, without dropping the bar. Prioritize mechanics and quality movement first! Drop the bar and reset if you don’t feel comfortable with touch and go.

Conditioning

3 rounds for time of:
10 KB Power Cleans (two hands/bells, from the floor) 32/24kg
20 Wall Balls 20/14# to a 12’ target
50 Double-Unders or Jump-Overs 
-15 min time cap-

Notes: Feel free to scale the weight of the KB cleans or use DBs as needed, but this should still feel a bit heavy.  For the Wall Balls, we want you to try something different.  Maybe use a heavier ball and go to a shorter target or even a lighter ball and shoot for a higher target.  A fun possibility is to use a 30/20# wall ball to 10′ target if it is available!

Cool Down

Row easy for 5 minutes
Foam Roll for 5 minutes
 

          Notes:  If all rowers are taken, perform the foam roll first.

Rather than talk about bar path in a drawn out post, take a look at these videos. These are two of the best lifters in the world, by far. If you like to nerd out on this stuff like I do, these vides above are mesmerizing as both lifters have an incredibly efficient and effective bar path. They are also massively strong, but all things are relative. It is also worthwhile to note the subtle differences in their styles. Every lifter is different but all good lifters do similar things. Use these videos as references and make sure you continue to film yourself as often as possible!