For time:
10 power cleans 65/95
200 m run
20 power cleans 65/95
400 m run
30 power cleans 65/95
800 m run
30 power cleans 65/95
800 m run
20 power cleans 65/95
400 m run
10 power cleans 65/95
200 m run
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Workout Notes:
It's time to get back on the bar. We also need a bit more running this week. Gonna kill 2 birds with one stone today.
Some thoughts on the Power Clean:
Study Tyson's demo.
Note the little things he does. Especially as he sets up for the lift. Did you catch his foot position (toes out slightly)? How about his knees (out-ish). See the wide-ish grip? Did you catch the power breath? It is subtle but it is there. Doing this gives support to the spine by creating intra-abdominal pressure. It can keep your back healthy. Where is his weight (heels)?
A good PC has 2 distinct pulls. The first happens as you initially pull the bar off the ground. This move is more controlled than the second pull. Its main function is to generate momentum on the bar.
The second pull (can you see his?) is fierce. Explosive. It happens above the knees where you have a mechanical advantage on the bar and against gravity. Tyson's is a very advanced 2nd pull. His is accompanied by a thigh bump as he extends his hips (the power station) forcefully. You should try this technique. To the R is another angle of the thigh bump technique. It's so much easier on your back. Some folks (me too) find it more efficient for lifting the weight.
You don't want to pull hard from the ground on a PC. It wastes energy. Instead, be patient. Wait for the bar to get higher up. Then all at once, extend your hips, elevate you heels and shrug the bar. Literally throw the bar up and catch it in the "racked" position. If you find yourself curling the bar (watch in the mirror) with you arms - you are doing it wrong. Your hips are the primary movers in a PC. Arm input is merely incidental to the hip drive.
Hard to tell what's going on here. Could be praying. Might be clapping. Haven't we all done both for a KB?