Brian has good triple extension in this power clean.
We are in our first week of the Whole Life Challenge. This week's Lifestyle Challenge is to meditate for 10 minutes every day. The Whole Life Challenge folks think this is an important practice for us because:
"We spend most of our time judging. While that’s not necessarily a bad thing, it leaves little room for anything to make a new impression on us. We see something and we know immediately what it means — how it will limit us, what a person must be like, or what we now have to deal with.
Already “knowing” is a practical thing, but it can limit your experience of what the world is actually like. Have you ever met someone you were sure was going to be a jerk or a know-it-all, only to find out they were a real person, with depth, and far more complexity and value than your first impression allowed for? The practice of removing immediate judgment — of your body, your thoughts, other people, and your surroundings — leaves you open to discover the richness and value these things might have for you.
The practice of meditation is a practice in finding out how much judgment you have. It’s not about emptying your mind, shutting off thoughts, or reaching some mythical state of bliss or nirvana. It’s a chance to see how much of your choices are being made unconsciously by a mind that thinks it already knows the truth of everything.
P.S. There is no “perfect” in meditation — the mind does what it does. Meditation helps to separate your “you” mind from the “machine” mind that pumps out constant decisions. If you don’t see those “machine” mind things when you sit down, don’t worry, in time you will (the voice that just said “I don’t do that” is the machine I’m talking about, by the way). If you see and hear a lot of of machine-mind stuff, that’s a good thing — you’ll have material to work with. And don’t worry if your machine mind is loud. Your job isn’t to shut that down. Your job is to practice having the real you see and hear everything clearly so that the real you can make your own call."
How's your daily meditation practice going for you?
20 Mins to establish a 3 rep max hang power clean
3 rounds for time of:
15 Hang Power Cleans, 135/95# or scale to about 60% of 3RM
Today's we are working on speed and receiving position in the clean. Doing hang power cleans (HPC) is a great way to work on the technique of keeping the bar close, speed through the middle of the pull and, of course, power.
The power clean is a great developer of hip drive, speed, power and strength. It develops overall athleticism and coordination. Combining it with burpees develops endurance, agility and mental toughness. Today's workout is meant to be fast and light. Scale the weight of the HPC to something you can do in two big sets or unbroken. Good luck!
Record your WOD on Beyond the Whiteboard.
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