Fatal Fitness

Work up to 1RM Clean.

THEN 4 Rounds:
4 Weighted Lunges Per Leg
5 Overhead Press

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Comment by Mike Hussle on August 17, 2009 at 8:10pm
make sure also that you're not doing a "sumo hi pull" type lift- your arms should be like ropes tying the bar to your shoulders. the only time they bend is when you go to get under the bar.
Comment by Douglas L. on August 17, 2009 at 8:08pm
Yep, that is exactly the part of the lift I need to work on. Thanks Mike!

Hmm, that's a good idea, I'll have to see if my camera films at a high enough frames per second first, though, haha.
Comment by Mike Hussle on August 17, 2009 at 7:21pm
yeah I would say that you should count how much you can do with proper weight. Sounds like you've got to rebuild your fundamentals on the clean. First practice clean pulls- that's the first part of the movement. Strengthen the "pop and shrug" as I call it, and then when you've got that, you can practice "dropping underneath the bar".

You should video your progress and send it in!
Comment by Douglas L. on August 17, 2009 at 3:20pm
Got up to 205 lbs on the Clean, horrible form, though. I'm not getting the bar up on my thighs before I have to get it up to my shoulders, and since I'm not getting the bar high enough there, I'm catching it while leaning forwards. No accidents yet, but... I think I need to do a lot more repetitions of these, at a lighter weight...
Comment by Mike Hussle on August 17, 2009 at 8:50am
meaning you start off low and gradually work up to the most weight you can do a single rep at
Comment by Douglas L. on August 17, 2009 at 8:01am
http://www.fatalfitness.com/video/clean-vs-squat-clean

^ That video. (For some reason it didn't work last post...)
Comment by Douglas L. on August 17, 2009 at 8:00am
It's one repetition at maximum weight of the first lift the guy does in this video:
Comment by zachary mcdonald on August 17, 2009 at 7:28am
im new to the site whats 1 rm clean?

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