TWICE THE STRENGTH, TWICE THE GAINZ
Strength 1
Halting Snatch Deadlift
10 Minutes to Build Up to a Heavy 3 Reps
Quick ‘cash out’
Then: 10 min EMOM: 3 Reps at the weight you built up to
Strength 2
5 Rounds, for max weight/reps (not time)
3 Push Press
Max Unbroken Reps: Push Ups
5 Min AMRAP
Max Burpees
**So the halting snatch grip deadlift might be new to 95% of our members, but it’s exactly what it sounds like. Do you a deadlift, but while holding the bar with your snatch grip – a wider grip, think about when you do shoulder pass throughs with the PVC pipe.. that wide. It’s a deadlift, so we’re just picking the bar up off the ground to our waist and setting it back down. But a ‘halting’ SGDL has us pausing for 1 second just below the knee caps before standing up all the way. Why? To reinforce that body position (1st pull) when doing a snatch from the ground. Why else? To improve your conventional deadlift. No really.. why? To continue to learn new things as they have carry over to other movement.
Oh.. okay.
So check out the link above. It shows pauses in 3 spots, but we will be pausing just below the knees, the 2nd one.
As with the other strength movements this week, ‘heavy’ is relative, so build up to a weight that’s heavy for you while performing it with good form.
On the push press, we’ll be going from the racks, so take a few rounds to warm up and build up to something heavy but manageable. You should feel like you can still add weight and knock out 3+ reps. Then you’re ready to start your 5 rounds. If you can go up all 5 rounds, that’s great. If you find your heavy on round 3 or 4, that’s great.. just hang out there for the last few rounds.
Finally.. a reminder that this is a push press. Check the video again. How many times do her knees bend when the bar is on the way up? Can you come up with an easy way – in 3-5 words – to describe the movement or how to do it? Share it with your coach.