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Don’t Do This When Pulling From The Floor – FIRE IT UP FRIDAY! 110615

Reading this may help you prevent a back injury AND lead you to a new personal record in the deadlift. As you are now aware, we doing a lot of pulling from the floor this month. Deadlifts from various positions, clean pulls, snatch pulls, cleans and snatches. The deadlift is so functional and it elicits a powerful training response. If it is done correctly. If it is not, you are leaving a lot of gains on the table or worse you’re risking an injury.

FIRE IT UP AND LET’S BREAK IT DOWN:

  • Set your feet narrower than shoulder width. I like to tell Clients to set up with your feet directly under your butt, everyone knows where their ass is. Some coaches use “hips” but I see that lead to many positions and often an incorrect one.
  • Tighten up your belly (brace) and push your hips back until you feel good tension in your hamstrings while your torso will fall forward.
  • While keeping the hamstrings taut, squat down and grip the bar just outside your legs.
  • Drive through your feet into the floor while keeping the bar as close to your body as you can.
  • Finish the lift with full knee and hip extension.

One of the common mistakes I am seeing regularly is happening while driving through the feet to lift the bar off the ground. Too often the weight is being put too far in the heel or on the back of the heel. This leads to the Client “pulling” the bar off the floor with their back instead of using the legs to push the floor away and stand up with he load.

The “heels” cue is so effective because often Clients are too far forward on their toes and anterior chain dominant. So when they begin training with us we get them to shift weight back and use the posterior chain and for many this is the first time in really developing the powerful glute and hamstring muscles. This is all good, but it can be taken too far.

I have made the habit of explaining that what we are looking for is the weight to be in the “front of the heel” when we use the cue “heel”. When it’s explained this way the Client should feel weight balanced in across the midfoot from the heel to the ball of the foot. This will automatically take stress from the back and transfer it to the legs.

Look for a video coming soon breaking this down if you are a more visual learner.

PROGRAMMING

Saturday 110715 – TBA

Sunday 110815
1. Hang Power Clean – 6×2 @ 75%

2. Clean Pull – 95% x 3, 100% x 3, 105% x 3

Work: 5 RFT
15 Hang squat cleans, 95/65
Run 400m

Monday 110915
Skill Strength:
A. Skin the cats – 3×3
B. Handstand Push-ups – 3×3

TEST: “Cindy”
AMRAP 20
5 Pull-ups
10 Push-ups
15 Squats

Tuesday 111015
Strength: Deadlift (pull from just below the knees) – 5×3

Work: 5 RFT
10 Deadlift, 135/95
8 Power Clean, 135/95
6 Shoulder to overhead, 135/95

Wednesday 111115
Strength:
A. Back Squat – Build up to a 3RM
B. Dips – 5×3 AHAP during warm up sets on BS

Work: 3RFT
30 Unbroken Wallball Shots, 20/15
25 GHD Sit-ups

Thursday 111215
Warm-up: 2 rounds
Run 1 lap
10 Inchworms
10 Bootstrappers
10 Scap-pull-ups

5 minutes of technique work on rowers

Work: Row 1000m x 3
Rest 5:00 between efforts

aim to maintain average 500m splits as you did on 11/3

Friday 111315
Strength/Skill:
1. Hang Power Snatch – 6×2 @ 78-83%

2. Snatch Pull: 100% x 3, 103% x 3, 108% x 3

Work: Reps of 15-12-9 for time
Thruster, 75/55
Box Jumps, 20″

STRENGTH PROGRAMMING

Monday 11/9 & Tuesday 11/10
1. Push Press – 3RM, then 5×12 @ 65% of 3RM

2a. Barbell row – 5×12
2b. Push-ups – 5×20

Wednesday 11/11 & Thursday 11/12
1. High Hang Clean – 7×2 AHAP
(no touch and go, all sets w/in 15#)

2. Back Squat – Heavy single for the day, then 3×1 @ that weight

3. Reverse Hyper – 5×10 @ 60% of today’s single

Friday 11/13 & Saturday 11/14
1. Single arm DB Press – 6×8

2a. DB Row – 5×10 AHAP
2b. Dips – 5×5 add weight if possible

3. 200 midline reps (no abmat situps)

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