Thursday 2015.03.19

Mike maintains a straight back during his deadlift.  Maintaining a straight back means the spinal erectors are doing their job - namely, the isometric (i.e., non-moving) task of keeping the back in extension (but not hyperextension) - and this therefore allows the hamstrings and glutes to do their job of actually moving the weight.

The hamstrings and the glutes (and quads) are the motor - they generate the force required to move the weight.  Your back, traps, and arms are the transmission - they get the power to the wheels, i.e., they transmit the force generated by your hips and legs through the rest of your body and down to the bar.


BBG (off)
Power Snatch
1st: Heavy double (10 min)
2nd: 85% x 2 x 2 (5 min)


Strength/WL
Deadlift
5-5-5


Conditioning
5 rounds for time of:
10 1-arm DB Hang Power Snatches, 25% BW (5L, 5R)
10 Slapping Push-ups
200m run

This has a 15:00 cap, so scale wisely when scaling the push-ups. As a guideline, you should be able to get 10 in a row without much difficulty when fresh.  Intensity gets results, so running into the "push-up wall" on round 2 and doing sets of 2-3 at a time for the rest of the workout is going to tank your intensity.  Be smart.


Finale
Complete 20 or 40 TTB in as few sets as possible (no more than 5 sets). Between sets, mob your shoulders with a band or a ball for 2:00/shoulder.