Clean – Work to a heavy single. Use 80% of that weight and perform 2 Cleans on the minute for 10 minutes (1 from the floor and 1 from the hang).
Understanding positions during the pull is key to being able to execute a consistent movement pattern during the lift. This consistency over time allows the body to find efficiency and develops a solid foundation to the continue building up and advancing the snatch and clean.
A game I like to play with my athletes is ‘Simon Says’. The goal being whether or not they can reproduce each position I want to see with mechanical precision and no hesitation. Spending an extra 5 minutes prior to lifting priming these points will pay dividends come time to load up the bar and go.
Big thanks to Sterling for being a great model. These lifts were part of a live session we did during his visit from New York.
Consistency before intensity.