Clean (1RM: No Hook, No Foot, No Touch)

Run this as an EMOM. Every minute the Athletes will make a lift and increase over the 12min, for a max 12 lifts. This will allow you to see all of the Athletes move while insuring that their volumes stay low. Coach Athletes to start with 50% of their 1RM clean on their bar and make sizable jumps each minute. If they fail before the 12 lifts, 12min, is completed they can repeat the weight, decrease to a smaller weight increase or stop.

Athletes are not required to hook grip the barbell, removing jerkiness from the ground. No foot insures that the Athletes mid foot stays full planted on the round, although the Athletes heel can slightly come off the ground. No Touch will be the most difficult part of this lift variation for the Athlete. By not touching the body with the barbell the Athlete must finish the first pull before the second. If the the Athletes ‘pulls early’ the barbell will not travel in a straight line, touching the body.

Perform with the same standards and set up at the Clean. A full squat tis required. The Athlete starts with feet in receiving position. The Athlete is not able to hook grip the barbell, shift the feet or touch the body with the bar. The result will be a smooth first and second pull as well as a fast decent into the third pull.

Happy Birthday Coach Kyle

“The Tall Man”