The ability to generate power isn't limited to electrical power plants. Human muscle generates power too. Power is defined as the amount of work performed per unit of time. Mark Rippetoe simplifies this by saying, "Power can be best understood as the ability to exert force rapidly" (SS 169). The power clean is an exercise that starts as a deadlift and when the bar is approximately two inches above the knee in what Rippetoe calls the Jumping position the lifter jumps by quickly opening the hips and extending the legs and shrugging while keeping the arms straight. When done correctly the bar moves up to what is called the rack position.
While the weights are much lower in the power clean than the deadlift the power generated is much greater due to the speed.
30 Power Cleans 95/65 lbs
3 rounds for time
Everyone substituted rowing for running. It was too cold! I know we Floridians are wimps when it comes to the cold!
Overhead Squat w/bar
3 rounds of 10 reps.
Last Sunday Nick, Sean and I did the same WOD. It was much warmer so we ran.
Hey I finished! Remember I'm old, very old!
Simply put, the faster you move a heavy weight the more power you generate. Now you know so go generate some power!