#Workout Log: Wed June 29 [Power Clean Technique]

June 29, 2011 in Workout Log with 2 Comments

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Decided to try working on the "stomping" part of the power clean today (and aiming to hit a new 1RM).

I used to rack the bar with my knees locked out, and the bar near my shoulders. This means I had to pull the bar very high in order to rack with straight knees.

I never understood the "stomp" part of the power clean, until I realized that I should start racking while the bar is around my chest level. This means I had to bend my knees a little, pull myself under the bar and in the process, stomp the ground and rack at the same time.

It worked!

Managed to muster a single of 102.5 kg (225.5lbs) using the proper technique, up from 87.5 kg (192.5lbs) just last Friday. That's a 15 kg (33lbs) jump by making a little change in the power clean technique.

Power Clean

  • 82.5 kg (181.5lbs): 2
  • 87.5 kg (192.5lbs): 1
  • 92.5 kg (203.5lbs): 1
  • 97.5 kg (214.5lbs): 1
  • 102.5 kg (225.5lbs): x,x,1,x *1RM PR (3rd & 4th set: belt)

Neck Harness

Back

  • 109: 12,10,10

Front

  • 104: 12
  • 100: 12,10

Left

  • 91: 10,10,10

Right

  • 91: 10,10,10

Chin Ups

  • Body Weight - 88.4 kg (194.48lbs) : 15,11,7
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  • http://www.johnphung.com John Phung

    Belly button…Ok I’ll try that next time.

    Thanks Coach!

  • http://twitter.com/CoachCBarker Curtis Barker

    Sounds like you’re on the right track. Sounds like you’re powering it with your upper body and racking way too high. The racking process should start at your belly button.  Its low, but that’s what you want to get the explosive power from your hips.  When you rack, you should be dropping fast under the bar with a stomp, by the time you rack the bar, you’ll be at the bottom a deep squat.

    Three years ago our football team had 2 people power cleaning 225 lbs.  Now pretty much all our players can hit it.  In fact it’s now a requirement to make the Varsity team.

    Good Luck@CoachCBarker