Tuesday 140527

 “Calmness is the cradle of power.”- Josiah Gilbert Holland

You’ll notice the lifter in this snatch has a flat back throughout the entire lift. There is no point where he can afford to round his back, as that would either reduce the amount of force he can put on the bar vertically, or put him in a shitty position to catch the weight over his head. The amount of force on the back is not only the weight on the bar, but it is also the speed at which the lifter is trying to pull the bar against gravity. So, if (for example) there are 200 lbs. on the bar, the lifter’s back is actually recognizing it as 600 lbs. because he not only has to lift it, but he needs to lift it quickly enough to throw it a couple feet above his head.

If you continue to train a deadlift with a rounded back, you are limiting your potential. Not only will your deadlift suffer, but your clean, snatch, vertical jump, and pullups will all fall victim to this nasty shortcut. Nearly every movement we do as humans, especially the fast and explosive ones, requires a strong midline (core), or at least the ability to hold itself in a neutral position, and the deadlift is one of the best exercises to train it. Don’t do the deadlift just to get a big number on the whiteboard, do the deadlift to improve 90% of the movements you do!

So, I hope this point has been made clear. Yeah, getting a 500 lb. or 300 lb. deadlift is pretty awesome. There is a time and place to go big and get that big number…it’s probably going to be at a competition. But, when you are in the gym training…just trying to get better, try to do this lift with the highest degree of perfection that you can. Your hamstrings, glutes, back, and lats will be very happy. Also, your clean, snatch, vertical jump, pullups, and KB swings will all see improvements as well. – Courtesy MBS CF

The phases of the Snatch show a flat back in all positions

The phases of the Snatch show a flat back in all positions


Dynamic Warm-Up-Mobility
Prepare for…

Strength: Dead Lift    Team up in 2-3′s *Remember to log your start & % progress.
5 reps @ 75%

3 reps @ 80%
3 reps @ 85-90%
1 rep   @ 90-95%
3 reps @ 85-90%
5 reps @ 75%

WOD :“14 Min EMOM of:”
Odd: 3x Push Press @ 75% of 1 RM + 3x Clapping push ups

Even: 20 Double Unders + 5 K2 Elbows

**Team Cool down Coaches choice Static or PNF Stretching 5-10mim

Competitors or athletes wanting to improve your Fitness level
Do  Strength  and WOD  then: 

Rest recover 7 min then:

Snatch find todays 1rm in 15 min

8 Rounds of:
200m sled Pull 90/70 ( Use parking lot or side walk if limited on space)
Sled Push down & back on green 225/180
rest 1 min

 Row for 4 minutes at 65-75% – 10 Minutes of Mobility

CF Endurance:
ME: Bench Press 7 x 1 Find today’s 1 rm 


4 Rounds of:
400m Run
20 – Bench Press (135/95)


Perform 20-45min of skill/drills prior to Endurance WOD

Swim Skills & Drills

Bike Skills & Drills

Run Skills & Drills

Row Skills & Drills

3+ Hours Before or After CFE Strength & Conditioning WOD

Swim (TUE): Repeat 750m, recover 3:1 until form/pace deteriorates

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