SKILL
3RNFT – core work
10 v-ups (20/14)
10 squats to press (20/14)
10 chest passes from squat (20/14)
10 back lunge to press (20/14)
WOD
E2MOM for 20 minutes…
3 muscle-ups / 3 pull-ups & 3 ring dips
5 power cleans (135/95)
7 burpees
HELPFUL INFO
Power clean benefits include the ability to develop explosive strength, build muscle mass and that’s just the beginning! This page explains exactly what this full body exercise has to offer.
But first, it’s important to note that power cleans are a little tricky to get the hang of. So I strongly advise you to study how to do power cleans and read these power clean tips, in order to safely achieve the benefits.
Power Clean Benefits. The advantages of this lift include the following:
Muscle Development. Power cleans are technically considered a shoulder exercise, but they do more than build up your deltoids. They hit your posterior chain hard, giving you well-developed muscles in the legs including the calves, glutes, and hamstrings. The power clean technique also targets the muscles in the lower and upper back and traps.
Explosive Power. If you are looking for weight lifting exercises that improve explosiveness quickly, then look no further. The 1st pull portion of the power clean motion builds explosiveness rapidly. The rest of the motion also builds general strength and speed, which equates to yet more power and explosive potential.
Burn Body Fat. Power cleans are tremendously effective in burning calories and body fat, which helps you achieve a lean physique including impressive muscle definition and size. That said, power cleans are best performed for low reps. High reps inevitably leads to quickly deteriorating form.
Great for Athletes and Trainees. The initial phase of the power clean, which mimics the first half of the deadlift, requires intense muscle contractions. This trains your explosiveness from the ground, which helps in any fast paced sport with running or jumping, such as football, soccer or basketball. The second part of the power clean motion (the scoop, 2nd pull and catch) is extremely useful for athletes who need to move quickly on their feet.
Bone-Shattering Grip Strength. Since the exercise requires you to hold onto heavy weights at high velocities, you can greatly improve your grip strength.
A Full Body Workout. This Olympic-style exercise requires the coordination of every muscle group in the body. In time, the exercise adds muscle density and functional strength over your entire body (with an emphasis on the shoulders and posterior chain – traps, back, glutes, hams, calves).
So whether you are looking for a highly effective sport-specific exercise or just another great exercise to add to your weight lifting arsenal, you simply cannot go wrong with the power clean.
Taken from http://www.kingofthegym.com/power-clean-benefits/.
