Clean: 5-3-1-1-1 – superset with healthy amount of hand release push-ups
MetCon – For Calories:
Tabata Row/Airdyne – pick your poison
Finisher: Hollow rock work
A post I was going to do later in the week was going to discuss technique and strength as they relate to the Olympic lifts. As a novice lifter, you very often approach weightlifting (which, by the way, means Olympic weightlifting at all times on this blog, not powerlifting, and definitely not lifting weights) with negligible amounts of both technique and strength. There is the odd occasion we get athletes with a bunch of strength and no technique, but never have we received an athlete with great technique and zero strength.
A lot of you just competed in your first weightlifting meet – first of many! Several of you remarked how you needed to fix your technique in order to continue making progress. While this is true, you must also be willing to increase your strength so as to better express the technique you already possess. I think this gets lost on a lot of people. Very many of you already have pretty good technique. Some of you just need to get stronger off the floor, in the second pull, or in the overhead position to name a few. By shoring up these weak areas in your lift you will be totaling more and looking better while doing it!
So I could beat this idea around sloppily with my keyboard, or I could let one of the premier weightlifting coaches in the country handle it like he so eloquently did today on his blog. Enter Glenn Pendlay. Many of you wear his shoes. Some of you have been fortunate enough to lift with his bearing bar. He coaches some of the top US lifters in the country like Donny Shankle and Jon North. His post today regarding strength versus technique overshadowed what I had outlined, so here is an excerpt with a link to the full article to follow:
“Although within the sport of weightlifting this “debate” is ridiculous and has been recognized as such from the start, it still persists on various message boards around the internet. Wherever a shortage of experience and common sense exist, it rears it’s ugly head. This will be yet another attempt to slay this beast, and it will no doubt fail. Nevertheless, let us continue.
Let us imagine that the level of a lifters strength and technique are both illustrated by having a certain number of pebbles. Let us suppose that one could have between 0 and 100 “strength pebbles”. Zero indicates an inability to do a squat with your own body weight, no bar or weight added. 100 indicates a complete and total realization of any and all strength you could possibly have given your genetic potential. The technique pebbles operate along the same lines, and it is the person WITH THE MOST TOTAL PEBBLES THAT WILL LIFT THE MOST WEIGHT!”