EMOM x 12Minute 1: 5 TNG Power CleansMinute 2: 5 TNG Shoulder to Overhead
WODprep Strategy Top Tips:
Warmup: Today’s warm-up is designed to prepare your hips, shoulders, and grip for efficient barbell cycling under fatigue. We’ll start with empty barbell good mornings to activate the posterior chain, PVC pass-throughs to open up the shoulders, and up-downs to press to reinforce strong overhead positioning. From there, we’ll move into barbell-specific drills, including clean pulls to refine bar path, hang power cleans to dial in turnover mechanics, and push presses to develop explosive leg driveStimulus: Barbell CyclingStrategy: Start at 50% and Build to a tough set. The goal for today is to build towards a moderate set. If your form breaks or you feel like you’re struggling and taking long pauses between repetitions, it’s best to end the set. We want to avoid excessive fatigue to our central nervous system (CNS).Power Cleans:- Focus on maintaining tension throughout the set—don’t let the bar crash down. Keep the bar close and use a strong leg drive to minimize unnecessary arm pull. Reset quickly at the hips to stay efficient without rushing the movement.
- Choose a variation that allows you to move efficiently—strict press, push press, or push jerk. Engage the legs and drive through the bar to reduce fatigue in the shoulders.Keep the bar path straight and avoid overextending at the top.
Do you struggle with front rack mobility and position during the power clean or front squat? Try these drills!
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