Setting up for heavy weight

Nick | 01/05/2015 | 1

Yesterday we worked on breathing concepts and our squat stance (or in olympic lifting terms, our “landing position”).  Today we’ll continue on the theme of breathing and stance, specifically on how it applies to deadlifting for load.  The stance we’ll build today will be our “jumping position”.  This foot placement should be consistent across several lifts (deadlifts, press, push press and the front half of jerks along with our set up for the clean and snatch).  We’ll want our feet directly under our hips, aligning our hips, knees and ankles when standing so our legs are vertical.  We’ll also be working on using a full abdominal breath to give ourselves something to brace against, helping keep our spine locked in place as we lift heavy weight.  Putting tension on the bar before we lift will also help us maintain proper bracing.  See the links below for an article on this technique as well as a couple videos explaining proper set up and breathing.

It doesn’t stop there – we’ll still be working on breathing deliberately and with purpose during the WOD.  Underneath everything else that’s going on, make sure you’re still consciously breathing through your diaphragm, especially as you tire.

STR:

Deadlift (dead stop)

5-5-5-5-5

focus: Stance, Setup, Tensioning

Breathing to Brace the Spine:
http://www.t-nation.com/free_online_article/most_recent/freakish_strength_with_proper_core_training&cr=
https://www.youtube.com/watch?v=0-1o3px-Wgs
https://www.youtube.com/watch?v=QkeN_fkXrdE

WOD:

12-10-8-6-4-2:
Shoulder to Overhead (135/95)
Pullups (scale to ring rows – no bands/jumping pull ups)
*75′ Shuttle Sprint after each set (12 total)

focus: breathing