Learn How to Power Clean | Cassie & Tyra

The growing popularity of CrossFit has made Olympic lifting more popular than ever. Today, we’re going to show you how to power clean and metcon.
Free & Flat Rate Shipping | Look for the B-Elite Badge ► http://bbcom.me/2tMUckt
CrossFit Supplements ► http://bbcom.me/2tMsZOU

| Warm-up |
1. 3 rounds of 15 air squats, 15 kb swings, 5 push-ups
2. Pre-workout nutrition
a. Carbs / Protein / Fats
b. Taking Pre-Workouts

| Mobility |
1. Importance of mobility
2. Elbow position
3. Overhead Squat
a. Air Squat
b. Squat therapy
c. Hands in the Air Squat
d. PVC pipe squat
e. Barbell

4. Front Squat
a. Front Squat Hold
b. Bottom of Front Squat Hold
c. Where to hold the barbell?
d. Where should your elbows be?

| Starting the Clean |
1. What is the “purpose.” This is not a “back” or “leg” exercise.
2. Athleticism, speed, power, coordination, looking awesome. Full body exercise in one movement.
3. Hang. Not from the floor. You’re not ready. Power. Not full; you’re not ready
4. Barbell moves from violent hip extension, not from your arms.
5. The reverse curl and why it’s ugly
6. 1,2,3 pulls
7. Start positions
a. Power position
b. Hamstrings, hamstrings, hamstrings

8. Pulling
a. Hips first
b. Elbows after–fast elbows
c. Move your feet
d. Stop jumping
e. Bend your knees to catch
f. Timing is hard

9. Adding weight
a. Drill baby, drill
b. Stop when your form stops
c. Position over depth

10. Jerk
a. Don’t jerk. You’re not ready.
b. Do strict press and push press

| Metabolic conditioning |
1. Once you’re done with your lifting, condition!
2. 10 minute AMRAP
a. 10 burpees
b. 10 kb swings
c. 10 box jumps
d. 10 sit-ups


| Recommended Supplements |
Pro Jym Protein ► http://bbcom.me/2tMFzgY
– Blended Protein Supplement for Maximum Effectiveness*
– Made with the Highest Quality Whey, Casein, and Egg Proteins

Cellucor C4 Pre-Workout ► http://bbcom.me/2tMb0rM
– Advanced Pre-Workout for Increased Energy and Focus*
– Great Tasting Powder to Provide an Explosive Surge of Motivation*

Optimum Nutrition Gold Standard 100% Whey ► http://bbcom.me/2tMR08u
– Muscle Building Whey Protein Powder*
– 24g of Whey Protein with Amino Acids for Muscle Recovery and Growth*


| Bodybuilding.com |
Sales & Specials ► http://bbcom.me/2q1djSY
Fitness Articles ► http://bbcom.me/2q1p7Vq
#1 Online Supplement Store ► http://bbcom.me/2q1os6y
Free Fitness Plans ► http://bbcom.me/2q1dhKU
#1 Women’s Fitness Site ► http://bbcom.me/2q1ouvc


| Follow Us |
Twitch ► http://bit.ly/2q1dttE
YouTube® ► http://bit.ly/1RSJFa4
Facebook ► http://on.fb.me/1lomhpr
Instagram ► http://bit.ly/1LzBxab
Twitter ► http://bit.ly/1RSJQlL
Google+ ► http://bit.ly/1NRe8qu
Pinterest ► http://bit.ly/1OOZgY4
Spotify ► http://spoti.fi/1NRebm0

We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.

0 0 votes
Article Rating
Notify of
Inline Feedbacks
View all comments

Copyright © 2015 FitVids.tv. All rights reserved.
Would love your thoughts, please comment.x