Welcome to the ROD Athlete Program! Please read the "Training Guidelines" page and the "How It All Works" page to familiarise yourself with everything. Please post your results, good or bad to us via the comments or my email.   : )   Part a: Power Clean 5x3 @ no more than 80% of 1RM NOTES: after taking 2-3 warm up sets pick your weight and stick on it. Focus here is FULL HIP EXTENSION. Under no circumstances should you "bounce" or "bump" the bar off of your hips or thighs. You should be aiming to fully open your hips and thus bring your hips close to the bar*. In doing that you delay the arm bend until the very very last, last moment and transfer all that kinetic energy (created by the hips) through up to your traps, then and only then do you begin to pull yourself underneath the barbell into that partially squatting position (AKA the "Power" position). Also please make sure your feet move too. they should be under the hips at the start moving out to somewhere around your squat stance (around shoulder width). *Just to clarify, if the barbell happens to brush past your hips on its way up, and you feel it, thats cool. We actually want to feel the closeness of the bar to your body. So much so that it should make your t-shirt fly up a little on the way because it "brushed" its way past you. Just don't be bouncing the thing of you and letting the bar fly away from your centre of mass and control. it's bad technique and will wind your low-back up no end!   Part B: 2 x Max Reps Ring Dips NOTES: If you are using bands, use your normal "strength" scaling. Ensure FULL RANGE OF MOTION is met. Remember we only get better by doing things correctly. If you are able to achieve full ROM (i.e: if theres no mobility/medical reason to hold you back), then hit full ROM. That means starting from full lock out at the top to all the way down until the ring actually touches the armpit or bicep. Rest 60-90 seconds between sets. If doing it "RX" (unassisted) then only do strict dips - No Kipping! : )      Post Results To Comments or my Email..