20200123

S/S/S:

Snatch Grip Deadlift

5X5

Increase weight ea set

Video courtesy of Untamed Strength.

Our pulling variation this cycle will be the Snatch Grip Deadlift.   This is great for building a strong upper back as well as adding to our overall back strength (important for conventional deadlift improvement, and just making your back better for whatever the world throws at it).  Due to the arms being out wider, you will have to squat down deeper than you would for a conventional deadlift.

Set up and execution – Feet at hip width, toes slight pointed outward (allows knees to push outward rather than forward).  Grab the bar in a snatch grip (hook grip the fingers), use straps if you want.  Shoulder blades should be over the barbell.  Engage the lats and chest up.  Drive the feet through the floor as you stand.  Make sure you pull the bar into your body. Stand all the way up, no need to overextend the back, but make sure the hips are locked out.  Don’t go touch-and-go with these. Stop completely at the bottom and reset your hips every rep

WOD:

EMOM 18:

Min 1 – 12/9 Cal Row

Min 2 – 10 Toe2Bars

Min 3 – 20 Ab Mat Sit Ups

As with any EMOM, any time leftover after you complete the work in a given minute is rest.  If you are unable to complete the work for any given minute, next time you come back to that minute, scale back the reps or cals.

 

Scaling Options:

T2B -> Hanging Knee Raise -> Laying Toe2Bar

Ab mat sit ups -> Feet anchored

 

Cool Down:

Back Extensions on GHD – 3×15

 

Cobra pose – 2 min

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