clean, clean, clean

Tonight I tried very hard to master 'the hang clean'. I started with just the bar and observed (i tookvideo of myself) my form was horrible because I could throw the bar around and strength would take over. So I piled on the weight forcing myself to shrug, pull, and get under the weight in an explosive, dyanmic movement. What a difference. I did this for 30 minutes (sets of 3 to 5) with weight heavy enough that I couldn't muscle around, but not too much to do 3 times in a row (between 95 and 115 lbs). My traps and legs are very sore. Then I did 3 sets of 8 bent over barbell rows and finished with various core exercises.