Practice movements below
2x Clean + 2x Front Squat + 1x Split Jerk
Once every 30s for 10 minutes
5x “DeadRow” (DL + Bent-Over Row = 1 rep)
Rest plenty between sets
8×1 “Heavy” Strict Pull-up
Rest 90-120s between sets
One-Arm KB Row (put one arm on MB rack or box, back is almost horizontal to the floor)
2×15 each arm @ 50#
2×10 each arm @ 60#
1×7 each arm @ >70#
The DeadRow is a combination of a deadlift and a bent-over row. I like it for several reasons. One, it’s great for developing the posterior chain, which is under tension for the entire movement. Second, grip becomes a factor if the weight is dosed properly. Third, it addresses a weakness for a lot of people, which is upper back development. A common error is jerking the weight up to the chest to compensate for poor upper back strength. Keep the head back and torso still.
Today I gave everyone a chance to see what they were made of on the pull-up. The best male added 90#; the best female 80#. Impressive indeed.
While chest to the bar is always the gold standard, I told everyone they had to at least get their head fully above the bar for the rep to count.
I’m becoming more and more a fan of single-limb work. Unilateral training is great for creating higher levels of muscle tension, training through a more full ROM, and identifying potential structural balance issues between left and right sides. Today it was the “icing.”