It's Mobility Monday! Today's video, from The Movement Fix, is all about getting your wrists ready for the power cleans and handstand push-ups. Both of these movements require wrist extension. In fact, full wrist extension is NORMAL range of motion. If you do not have full wrist extension, you need to be working on it daily. Yes, daily. Your wrists will thank you when you're 80. If you keep your joints supple and moving now, you're less likely to slide into decrepitude later.
5 x 5 Touch and Go Power Clean
This is a practice session. The goal is to work on your technique, not lift heavy. You might increase only 5-10 pounds for each set, but you will increase weight for each set. Focus on one specific thing for each set. For example, first set - focus on a slow and controlled pull from the floor. Second set, focus on keeping the bar close and feeling it brush your hips. Third set, focus on quick turnover of the elbows. Fourth set, focus on moving your feet into your squat stance when you receive the bar. Fifth set, do everything faster (except the pull from the floor.)
21-15-9 reps for time of:
Power Clean 135/95#
Today's workout is meant to be fast, less than 10 minutes. Scale to a weight for the power cleans that you can do quickly and in unbroken sets of 5 or more. Scale the handstand push-ups to something you can do quickly and in sets of 5 or more reps. We've been working on our HSPU for about 2 months now. Have you seen improvement?
This is a classic couplet courtesy of CrossFit Linchpin whose motto is, "Nobody Cares. Train Harder."
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