CONDITIONING #5

Notes

With a clean-width grip (typically hands slightly outside shoulder width), set a tight starting position—feet approximately hip width and toes turned out slightly with the weight balanced evenly across them; knees pushed out to the sides inside the arms; back arched completely; arms straight and elbows turned out to the sides; head and eyes forward; arms approximately vertical when viewed from the side. Push with the legs against the floor to begin standing, maintaining approximately the same back angle until the bar is at mid-thigh. At this point, continue aggressively pushing against the floor and extend the hips violently, keeping the bar close to the body and allowing it to contact the upper thighs as the hips reach extension. Once you have extended the body completely, pick up and move your feet into your squat stance as you pull your elbows up and to the sides aggressively to begin moving yourself down into a squat under the bar. Bring the elbows around the bar quickly and into the clean rack position as you sit into the squat. Use the rebound in the bottom of the squat to help stand back up to the standing position as quickly as possible.

Notes

Hold weight in a straight arm with wrists open. Keeping your elbow pushed into your body. With your core engaged, lift the weight up to your shoulder making sure not to swing through the movement and keep your core engaged. Your elbow should be tucked into your body at all times.