Clean practice

Posted on: Tuesday January 29, 2008


The prescribed workout for today was Grace — 60 kg (135 lb) Clean and Jerk, 30 reps (scale as necessary to preserve technique).

With Pete’s observation that I pulled way to early on my 60 kg clean the other day I decided to focus on cleans. More specifically, on achieving a fuller hip extension before the elbow bend. I videoed everything for review but could really do with some coaching on this I think.

Exercise Sets/Reps/Dist Weight/Time
Clean 5, 5, 5, 5 reps Dowel
Clean 5, 5, 5 reps 20 kg
Clean 5, 5, 5, 5 reps 40 kg
Clean drops 5 reps 20 kg
Hang clean 5 reps 20 kg
Hang clean 5 reps 40 kg
Clean 5 reps 40 kg
(just for fun)
5 reps 40 kg


I tried a variety of different cues, testing each on video:
be aggressive, jump and land, scoop inwards, pull/jump backwards, push hips forward, open! E-x-t-e-n-d! … With varying degrees of success.

The more I focussed on the hip extension, the more everything else went to hell. The drop varied from very deep to power-clean height. The catch was everything from bar crashing down on me to quick and tight, from waaay far forward to hitting me in the neck (once). But I really want to nail that extension. The rest I know I can tighten up.


  • Muesli w/strawberries + protein
  • Coffee (no milk)
  • Nuts
  • Silverbeet and ham quiche, sardine salad w/olive oil
  • Peach, banana, nuts
  • Spaghetti bolognaise

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January 2008
« Dec   Feb »

On the bike

CrossFit benchmarks

100 Burpees: 11:07 10:32
50 Burpees: 4:24
Angie: 30:47 (60 pull-ups only)
Annie: ---
Cindy: 13 rounds
Dianne: 39:07 (scaled)
Elizabeth: 24:47 (scaled)
Fight Gone Bad (3 rounds): 311
Filthy Fifty: 31:16
Fran: 10:31
Grace (35 kg): 4:25
Hangover Cure: 8 rounds
Helen: 11:10
Jeremy: 13:33
Kelly: 36:09
Linda (scaled): 1:17:04
Michael: 32:30
Murph: 54:17
Nancy: 17:30 (scaled to 35 kg)
Nate: 7 rounds (scaled)
Nicole: 3 rounds, 19 pullups

Row 1k: 3:26.3
Row 2k: 7:15.4
Row 500m: 1:35.7
Run 5k: 24:05 (Feb 17)

Weightlifting PBs

Bench Press: ---
Clean: 70kg
Jerk: 70kg
Press: 52.5kg
Snatch: 47.5kg+
Squat (back): 102.5kg
Squat (front): 85kg (x2)
Deadlift: 130kg
CrossFit Total: 623


3RM OHS: 55kg
3RM Front squat: 82.5kg (x5)
3RM Back squat: 90kg
3RM Deadlift: 130kg
5RM Press: 45kg
5RM Front squat: 82.5kg
5RM Back squat: 90kg
5RM Deadlift: 120
20RM Back squat: 65kg


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