physical. 10/13/15


    Positional and mechanical improvement:

    Barbell lifts

    Beginner/ Intermediate: Deadlift, Pendlay row, bench press, squat, press, push press

    Advanced: Sumo deadlift, push jerk

    At skill work weights and with the guidance of a qualified trainer, practice several movements listed above and make improvement in the details of each. Today, add weight (up to 50% of 2RM) to fact-check position and execution. Note: Never make the mental mistake of thinking you’re too advanced for skill work in any realm.


    Deadlift/ Pendlay row:

    2 x 5 @ 50% of 2RM in each lift

    Squat/ Press/ Push press:

    2 x 7 @ 50% of 2RM in each lift

    Perform lifts in order with rest between sets, and adjust weight immediately if any set requires interruption.