8.16 – Hangnail

8.16 – Hangnail
8.16 – Hangnail

Muscle Group:

Categories:

Equipment:

MOBILITY
Hamstring Smash: 1 minute each side
Banded Hamstring Distraction: 1 minute each side
Banded Shoulder Distraction: 1 minute each side

  
ACTIVATION
2 Rounds:
20 Banded Good Mornings
15 Calorie Row
10 Single Arm Dumbbell Strict Press (5 Each Side)
5 Inchworms
Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Romanian Deadlifts
5 Front Squats

 
STRENGTH
Deadlift
3 Reps @ 70%
1 Rep @ 75%
3 Reps @ 70%
1 Rep @ 80%
3 Reps @ 70%
1 Rep @ 85%STIMULUS
Alternating between sets of 3 at 70% and increasingly heavy single deadlifts (75-80-85%)
6 total working sets, resting as needed between
Round percentages up or down as needed to create clean numbers to work with

MOVEMENT FOCUS
Click-Click
We can listen for two clicks today when deadlifting. The first happens before we even lift the weight. When getting set-up in the bottom, pull up on the barbell without lifting it off the floor to “take the slack out of the bar”. This sets the body into a more active position to lift heavy weights. The second click happens on the way down. When trying to get strong, we want to control the bar as much as we can. If we “click” the bar off the ground instead of slamming it into the floor, we are using more muscle and not just gravity to help get the bar off the floor. Lightly “clicking” the bar gets us a lot stronger than slamming.

WOD
“Hangnail”
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Row
20 Barbell Facing Burpees
15 Deadlifts (225/155)

STIMULUS
Choose weights on the dumbbell and barbell that you can complete within 3 sets
Using one dumbbell, switch hands every 5 reps on the dumbbell hang clean and jerk
There is no need to stand to full extension on the lateral barbell burpees

STRATEGY
The only two movements that we’d break up today are the deadlifts and dumbbell hang clean and jerks. We can aim to break these into 2-3 sets from the very beginning. Really strong scores for this workout are 3+ rounds, with most scores hovering in the mid 2’s. This means that rounds are taking anywhere between 5-6 minutes to complete. Pace accordingly to stay consistent across the 16 minutes.

Dumbbell Hang Clean and Jerks
2 Sets: 15-15
3 Sets: 10-10-10

Deadlifts
2 Sets: 9-6 or 8-7
3 Sets: 5-5-5 or 6-5-4

MOVEMENT FOCUS
Bringing the Weight Down
There are a couple ways to bring the dumbbell back down from overhead. Each has their pros and cons. The faster version is to bring the weight from overhead directly between the legs. While it is faster, it can also be more taxing and cause you to break more often. The slower version is to stop at the shoulder on the way down before swinging the weight between the legs. While this is slower, it can allow you to control the movement a little more and potentially hold on for larger sets.

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