Week 2023.04.17
/THIS WEEK’S QUESTION
From our video What You Should NEVER Do When Deadlifting! (click the title to watch):
Zachary Klimczak
Hey Phil - how do straps come into play? You've done a few videos on lifting straps, but it wasn't clear where those could be introduced over the hook grip and/or the mixed grip. Love your content. Thanks.
Phil
Thanks, Zackary! When a guy (or gal) is working through the linear progression, we just have him use hook grip or mixed grip. If he's got some type of problem with one hand (we've seen injuries, etc.) where that's not possible past a certain point, then we'd have him use straps as soon as it's necessary, but in general, on the LP, use hook grip or mixed grip.
As the program changes, a lifter might have heavy rack pulls or more deadlift volume on certain days. For rack pulls, use straps (they get very heavy - a set of 5 can be pulled around your 1 RM deadlift weight). For a session with multiple work sets of deadlift, we usually have a lifter pull his first set with hook grip or mixed grip and then use straps for any subsequent sets.
This is especially useful for olympic lifters. They hook grip a lot throughout the week due to the snatch and clean, so their thumbs (and hands in general) can take a beating, and thus straps are useful to preserve their hands (because they MUST hook grip for snatches and cleans).
ARTICLES & VIDEOS
Do CrossFitters Make the Best Deadlifters?!
What are CrossFitters good at when it comes to the deadlift, and how can this particular phenomenon help you improve your deadlift? Click here to watch.
What You Should Never Do When Deadlifting!
Are you making this mistake when deadlifting? Well . . . don't. Let's fix it fast. Click here to watch.
Motivation is for Suckers
Struggling with motivation to get to the gym and train? Learn why you're approaching it all wrong. Phil explains in Testify's weekly article. Click here to read.
NEW TESTIFY GEAR!
Summer's coming, and we've got men's and women's tank tops in multiple colors. Get 'em while they're hot! (Ok, actually, get 'em before it gets hot.)
Click here to head to the Testify Store.
WHAT'S COMING UP
Below are a few of our upcoming events, and you can find out what else is on the calendar by heading to our events page at www.testifysc.com/events.
Testify Barbell MAYhem weightlifting meet
May 6, 2023
Click here to register or for more information.
Starting Strength Self-Sufficient Lifter Camp
May 20, 2023
Spend the day learning the Squat, Press, and Deadlift and how to self-evaluate your lifts while training in your garage or commercial gym without a coach.
Click here to register or for more information.
Testify IronFest V
July 8, 2023
IronFest is a team-based strength meet wherein the contested lifts will be the squat, press, bench press, and deadlift. Competitors will form teams of 2 lifters/team and perform all 4 lifts; each lifter will perform one upper body lift and one lower body lift, and each lifter will receive 3 attempts for each lift.
Click here to register or for more information.
THIS WEEK’S CONDITIONING
Option 1
Sled Pyramid – 4, 5, or 6 tiers
Go up and down a 4, 5, or 6 tier “sled pyramid” – rest as needed. The distance for each round is 80 m indoors (a down-back on the 40m course) or 200 ft outdoors (2 down-backs on the 50 ft course). Rest as needed.
For example, Bob does the following (4 tiers):
Round 1: Empty sled
Round 2: 25#
Round 3: 50#
Round 4: 75#
Round 5: 50#
Round 6: 25#
Round 7: Empty sled
Compare to 2023.02.13.
Option 2
Bike/row:
4 x 800m
Rest 3 minutes between each round. Score = slowest time.
Compare to 2023.01.23.
Option 3
1st: 5 x 50 ft seated sled pull. Add weight each round. Rest as needed.
2nd: 5 x 100 ft duck walk. Add weight each round. Rest as needed.
Compare to 2022.12.26.
Option 4
Outdoors
4 rounds:
50 yd farmer carry
80 m sled drag
Rest 2 min
Indoors
4 rounds:
100 ft farmer carry
100 ft sled drag
Rest 2 min
Compare to 2022.12.26.