Beyul Training

Workload:

Clean Deadlift 

5 Sets of 3***

• *Load is 110% your max clean weight or if no max work up to a heavy 5 sets of 3
• **If confident in clean movement, perform the deadlift with a 1-2 sec pause below knee

Then:

40 Meter Shuttles

• 8 Sets with 30s Rest inbetween
• Once 8 sets complete rest 4 minutes and repeat for another set of 8

Notes: The deadlift is a CLEAN deadlift.  The pull from the ground is to mimic the initial movement of the Clean.  You should be setting up to the bar just as you would for a clean (pull it inward of the body and do not allow for the back angle to change until the bar passes the knee).  A big fault I see in people performing a clean is not pulling the bar off the floor correctly.  Two big keys are to make sure the bar moves towards your body during the whole deadlift & that you push the knees back to lift the bar up.

Remember positioning is found at this instructional video (Go to 0:50 to see how your set up should be.  The clean deadlift can be seen from 1:20-1:40) – http://californiastrength.com/videos/viewvideo/46/clean/clean-how-to-video-part-three

Another example – http://performancemenu.com/exercises/exercise.php?exerciseID=176.