Posted by

The MEDICINE BALL CLEAN….

In my opinion one of the most HIGHLY underutilized movements in programming these days.  Talk about building stamina and engine….

 

The video above was taken at the HQ Hotel Gym for the 2012 Games.  It was filmed about a week and a half after my car accident and in it – in addition to my broken hand, which you can see, my neck was broken and I didn’t know it.  The ball was only 4 lbs I think.  I wanted to work out and this movement was one of the only movements I could do at the time without the use of my hand and with minimal pain because I couldn’t really bend forward or move too quickly.  After my surgery I continued to use this movement a lot!  When the crew was doing any squatting, cleaning, wall balls etc…I was doing med ball cleans…for months.  This combined with the amount of air squats I did while healing is what I attribute my winning Jackie performance at Regionals that next year to.

 

Med Ball Cleans are awesome.  They are so awesome in fact, that it wasn’t uncommon for me to do 150 of them in a workout…..like this one that from Dec. 2012 on CrossFit.com.

 

Do it.

 

Vivendi Lab. Week 2. Sunday.

 

50 Med Ball Cleans 20/14

5 Rope Climbs 15′

40 Med Ball Cleans

4 Rope Climbs

30 Med Ball Cleans

3 Rope Climbs

20 Med Ball Cleans

2 Rope Climbs

10 Med Ball Cleans

1 Rope Climb

 

 

Leave a Reply...