Clean 1-1-1-1-1, then:
Front squat 2-2-2-2
Quick story – My father in-law has been working with his hands his whole life, and is pretty strong for a 5 foot tall 65 year old man. I’m pretty sure he’s never exercised and I’m sure he’s never done CrossFit, he’s just led an active lifestyle that keeps him strong and mobile. Nonetheless, last night we were putting up a big shelving unit and we both had to lift it from the ground and get it overhead to attach it to the wall about 5 feet high. We both picked it up from the ground, and I pretty much curled it up to get it overhead, but my father in-law didn’t curl it, he cleaned it! He picked it up with fully locked out elbows up to about mid-thigh, then jumped it up slightly and dipped under it before pressing it into position on the wall. I saw this and looked at Andrea and said, “he just cleaned the s**t out of that shelf”, and she looked at me and said “You’re a dork”. This may be true, but the fact that this little person did a perfect clean to get a heavy object overhead made me happy, and reinforces that this is the most efficient way to get a heavy load overhead, we just need to teach our bodies to move the way they’re meant to move and they’ll take care of the rest. So think about old man Nunes today when you’re cleaning the barbell, if he can do it without pulling early with the arms, so can you!
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