S/S/S:

Clean Deadlift

5×5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Purpose: The clean deadlift is the most basic strength development lift for the pull of the clean. Lifters will be able to manage somewhat heavier weights than in the clean pull, and the slower speed will allow more focus on posture, position and balance, so that these things can also be strengthened and practiced. In addition to a basic strength builder, the clean deadlift can also be used as a remedial exercise to practice balance and position in the pull, or as part of a learning progression for the clean.

Execution: Set your clean starting position tightly and initiate the lift by pushing with the legs against the floor. Shift your weight back slightly more toward the heels as the bar separates from the floor, and maintain approximately the same back angle until the bar is at mid-thigh. At mid- to upper-thigh, your shoulders should be at least slightly in front of the bar. Finish extending the knees and hips to achieve a standing position with the bar at arms’ length, making sure to keep the quads, glutes and abs tight. The body should be extended slightly behind vertical to maintain slightly more pressure on the heels than the balls of the feet. Return the bar to the floor under control.

Notes: There is no set speed for the clean deadlift. Some lifters will perform them fairly quickly, but they will always be slower than the clean pull. A more controlled speed will improve postural strength development and balance practice. Straps are used for the lift unless a lifter is intentionally using the lift to also train grip strength. Often after reaching the top, lifters will return the bar to the floor by dropping it. Maintaining some control, even if not a particularly slow speed, will increase the effectiveness of the exercise.

WOD:

Team WOD

9 minute AMRAP

Partner 1 Carries a total of five 45# weights, length of white box, one at a time and stacks them

Partner 2 conducts AMRAP Abmat Situps

Once Partner 1 finishes the carries, switch work and keep going

Rest 3 mins

6 minute AMRAP

Partner 1 rows 15 Cal

Partner 2 KB Swings (53/35)

Switch when partner hits 15 Cals

Score is all Abmat situps and all KB swings

Scaling Options:

KBs – 35/25

X-tra:

Spend 5 minutes rolling out thoracic and legs

Get the Lacrosse ball out to pressure glutes

Video courtesy of Mobility WOD