Mark out a distance from the front of your house (driveway) out to a spot that is two intersections away. If your house is less than 3 houses away from the first intersection you're running toward, mark off a spot 3 intersections away.
After a thorough warm-up, time yourself running this distance, there and back, around 95%. This means you go really hard but probably not as hard as if you were racing someone for money.
Rest 2 minutes.
Complete the following sequence 2 times:
50 Push ups
Rest 15 seconds
Sprint Marked off Distance (time yourself)
Rest 30 seconds
50 No Push up Burpees
Rest 15 seconds
Sprint Marked off Distance (time yourself)
Rest 30 seconds
50 Box Jumps (just above knee height)
Rest 15 seconds
Sprint Marked off Distance (time yourself)
Rest 2 minutes
You will have covered your marked off distance 6 times in the sequence. You are to time each run only. Not the push ups, no push up burpees, or box jumps.
How close were you to the timed 95% run for each of the 6 workout runs? Which pre-exercise made it's corresponding run the hardest?
Post thoughts to comments.
The end of the first pull and beginning of the second pull.
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The First Pull
In the clean, the first pull from the ground involves a bar path that is, optimally, in a straight, vertical line or maybe even a bit angled toward the body. As the bar approaches the height of the knees, they must be completely removed from the way for this straight, vertical line to occur. Also, the back angle must stay fixed. Once the bar passes the knees, it remains moving vertically and in a straight line until mid-thigh height.
This first pull is a dead-lift until the bar reaches mid-thigh from which everything changes drastically. From mid-thigh begins the second pull and where the thighs and the bar make contact and a vicious extension of the hips starts to take place.
The Second Pull
The second pull begins right before contact. Notice that the bar is not touching the thighs. The thighs will and should make a devastating collision with the bar (if the bar is held close enough) as they are re-bent in order for Crystal to get into position to forcefully extend the hips, knees, and ankles against the ground. The torso will also become fully vertical as a result of the knees re-bending.
Full bodily extension against the ground can also be viewed as an attempt by Crystal to get her bar as far away from earth without bending her arms.
The Third Pull
Once full extension of the body is achieved, with the arms STRAIGHT, the bar begins to travel vertically, on its own, as a result. Crystal then proceeds to PULL herself, against this elevating bar, down and underneath into the receiving position. The final resting place of the bar is on the meat of the shoulders with the elbows high. This is the final pull, also known as the third pull.
This can also be viewed as an attempt by Crystal to momentarily stop the bar from being pulled back to earth by gravity before she can get underneath it. It kind of looks as though she is pulling herself under water. The first rep in the video, Crystal has her elbows high. The second rep, she has her elbows in the incorrect position.
The Recovery
The final phase is the recovery phase or the return the the vertical, standing position. This occurs after the bar has been securely received.
Here is video of two of Crystal's reps. I have noted each phase of the clean in slow motion. Watch this over and over until you feel you have somewhat of a grasp. Stop the video at each point to watch it more closely.
VIDEO (enlarge to see better)
