April 20, 2018

Clean Session


A. 2 sets per arm

Seated banded elbow circles + flickers (in rack position)

Seated banded scapula circles + flickers (in rack position)


B. Front Squat joint prep sequence


C. 6 sets 

Pause Front Squats, 3 sec each:

1/4 squat

1/2 squat

3/4 squat

Full depth 

*Ascending AND descending so there is 8 pauses in total, keep the weight light


D. 6x1 Hang power clean + Front Squat 

*keep the weight light because your coordination will be challenged after the pause squats, focus on the skill and positioning

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©2018 by Mein CF GmbH

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