7.9.20

Deadlift
Phases 
The deadlift can be broken up into two phases ー initial drive, and finish. The drive begins & ends with the knees. It is here that we set ourselves up for a strong finish. The drive starts by driving up the torso & hips simultaneously. The knees move back & create space for the bar to move up in a straight line. When the bar has passed up over the knees, aggressively engage the glutes, to finish.

This will differ slightly from your normal Deadlift work in that each rep should be a single. The tempo is set up with a 1 sec pause between each rep,  to build more absolute strength. Reset into a tight position before each rep,  and pull as if it is a one rep max.   Build weight only if technique remains tight. 
​Strategy & Briefing
Descending-Rep workouts are a treat. More reps to tackle when you're fresh -- and the reps drop as you fatigue. This doesn’t mean to sprint right out of the gate, especially with these movements. Quick singles on the Power Cleans is smart from the start. It might be tempting to do big sets, but fatigue from unbroken sets early on will crush you at the end, so use crisp & consistent reps. Similarly, do Strict Ring Dips in manageable sets with a quick rest if needed. Again, going unbroken may may cause failure in the later sets. Take a few breaths & shake the arms out between each set to control this pace. As you get into the later rounds, with smaller sets, you can push it & finish strong.