CFWS Junior High, Thursday 24th November

Nov 24th, 2016

Category: Wild South Juniors

CFWS Junior High, Thursday 24th November

We introduce the medicine ball clean into our youth programs from a fairly early age. Once the kids progress through to the Junior High program, the medicine ball clean is not only to help improve explosive power and speed but it helps progress the kids toward the full clean with a barbell over time.  The medicine ball clean primarily strengthens the hamstrings, glutes, lower back and upper traps, but is especially good for developing proper clean form, along with full-body co-ordination, agility and explosive power.

Warm up:

6 minutes of

20 second hollow hold

10 m crab walk

10 m bear crawl

10 burpee broad jumps

20 second handstand hold



Med Ball Cleans

1-2-3-4 Position progression

Deadlift – Shrug – Drop – Stand




2X through

5 PPT against wall

3 Cartwheels/Handstand Kick ups




Min 1 => 15 med ball cleans

Min 2 => 25 Sec Handstand hold

Min 3 => 15 Sit ups



100m waiters carry (change arms halfway)


Join our Junior High Program here

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