1872 Ackley Cir #10
Oakdale, CA 95361
(209) 345-4380

June 18, 2018

Monday was a heavy duty volume day – 600 fast reps.  Instead of going fast and long, we will go heavy-ish.  Instead of just pulling heavy off the floor, were are going to work on extending range of motion.

First, we will spend 10 minutes pulling clean grip deadlifts from a deadlift.  We have done this before.  In 10 minutes, you should get in 5 to 7 lifts.  You probably will not be able to build to a heavy lift in this time.  We do not want to see candy cane backs.  It’s June,  not Christmas.

Second, we will spend 10 minutes pulling a deadlift double with a clean grip into a shrug.  We are not looking for anything herky-jerky.  This should be a controlled, 2 second pull, with a 1 second pause/squeeze at the top of the shrug.  We are also not looking for you to rock back, and hyper extend your back.  Keep the bar close, and move it up and down.

Finally, finish with a power clean double.

Workout of the Day

Strength

In 10 minutes

Build to a Double of a Clean Grip Deficit Deadlift

In 10 minutes

Build to a Double of a Clean Grip Deadlift and Shrug

In 10 minutes

Build to a Double of a Power Clean

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text