LogsItAll Rankings

Tuesday, December 18, 2007

Working some Skill = Training

Today was a classic example of a style of workout I'll occasionally throw into the mix this year. The main focus of the workout was some skill work with the Sumo Deadlift High Pull.

We worked in the 10 rep range for 6 rounds.

We increased the load if the rate of perceived form (RPF) was 8 or above (scale of 1-10).

However, once the Rate of perceived effort (RPE) hits an 8 your RPF needs to be a 10 in order to go heavier.

Does this make sense?

We will perform this style of workout with some more barbell lifts;
Overhead Squat
Front Squat
Push Press
and more...

Why the Sumo Deadlift Highpull with a barbell?
It accurately encourages the vertical extension of the hips and bar path that we need in our other barbell lifts.

It also:
Improves posterior chain and core strength (hamstrings, glutes, low back, and ABs)
Improves efficiency of movement
Works speed-strength, strength, strength-endurance
Can be a nasty little movement to improve your conditioning

I saw some of you make the needed corrections to make this a more efficient movement.

Many of you struggled with hip position in the initial pull and worked this out during the course of training. I saw others of you "muscle" the weight and then figure out how once the bar clears your knees you need to really kick it in and viciously extend (against the ground and with your hips).

My coaching cues in the course of our classic nasty circuits are always in line with what we emphasised today but sometimes we need to slow down and really dial in.

I was really happy with the way it went, awesome effort!

Of course we also got in some metabolic conditioning with un-weighted General Physical Preparedness (GPP). During the course of those circuits we also worked grip strength, core strength, shoulder and core stabilization, speed, re-action strength, and CHIN-UP form.

This brings me to...

Congrat's to Kara and McCall who have joined the pullup club!

Kara got her first on Saturday and repeated the performance today!

McCall got hers today and then got 4 in a row!

And YES, I need to update the record board...
Please, if you ever break a record or join a "club" that is on the board, March right over and mark it!

I'll leave you with a email I received yesterday, I think it fits in with the title of todays post.

"I told myself by 30 I’d be in the best shape of my life, and w/o the last 9 months of CrossFit I’m not so sure this would have come to fruition. On Jan 24 I turn 30 and although I can’t say with 100% certainly that I’m in the best physical shape of my life, it’s pretty damn close!!! I guess my hesitation has to do w/ the fact that I am confident that another year, 2 years, 3 years, etc of CrossFit training will only lead me to new levels I never thought imaginable! Great stuff!"

I'll update with some pictures and Output later...


daniel said...

lots of different skills and muscles being worked today. good combination. thanks jerry, for stressing the importance of hip extension at the top of the deadlift. it really makes the pull portion of the sdhp more efficient.

Magoo said...

Would you be willing to make a "tips" video showing us the Sumo Deadlift High Pull? The one on the Thruster was most helpful, and it would help flatten the learning curve for uncoordinated folks like me.

Congrats to McCall and Kara on joining the pull-up club! Hope to join you soon!