High Pulls and Lateral Burpees

Today’s WOD  High Pulls and Lateral Burpees While hypertrophy isn’t normally the province of Olympic lifting, here’s your opportunity to get creative like a weightroom Picasso and implement some sneaky strategies to gain massive size from the O lifts. A snatch high pull was first used by Olympic weightlifters to build power for the snatch. This exercise requires you to pull the bar over a great distance — quickly — using your legs, hips and upper back. Any sort of high pull allows you to work your upper back heavily through multiple planes of motion, working your trapezius — the large muscle that covers your upper back — from more than one angle. The pull on the snatch can be used to teach power production, and generates more power than nearly any other lift ever recorded, according to a study published in 1980 in “Medicine and Science in Sports and Exercise.”   SWOD Snatch Grip High Pull x 4 1 min Plank 1 min Rest 4 Rounds WOD 5min AMRAP Snatch Grip Deadlift (Weight you finished High Pulls with) 10 Lateral Burpees 1min Rest Deadlift 10 Lateral Burpees ]]>