Meanwhile in Egypt …
Mohamed Ehab (69kg) does a Snatch Grip Deadlift Complex.
He does those to keep a tight back throughout all phases of the pull and as you can see, even after 22 reps he never compromises form.
For this one he loads the bar with 155kg, his current Snatch 1RM and does
- 5x Snatch Grip Deadlift
- 5x from the hang to below the knee
- 11x hang pulls / shrugs
- 1x slow negative to below the knee and a final pull
= 22 reps of back / traps / glutes / hamstring pump goodness.
Update: Brent approved
Update: Translation of Mohamed’s description from commenter “Guy”
First he mentions the things you said about the complex “22 total reps, 5 snatch deadlifts etc etc”.
Then he says “This is part of the functional isometric system and the point of implementing this in training is to overcome the weaknesses present during different angles/positions of the pull. This complex can be modified to focus on the athlete’s specific weak positions/angles during the pull.”
After that he mentions an interesting detail about the complex. Apparently he approximates the distance of some of those pulls during the complex. specifies 8-12cm here (for hang pulls im guessing). Then mentions the importance of being tight throughout the whole complex.
He says that this improves the weak points in the pull thus giving the lifter more strength dedicated to the actual second pull. “This contributes to the explosiveness of the second pull and to the increase of the 1RM”
More from Mohamed:
- 170kg Step Ups
- Weighted Barbell Broad Jumps & Weighted Barbell Box Jumps
- 212kg (Triple Bodyweight) Front Squat
Update 30.04.2014: Another Deadlift Complex. This time with 160kg.
- Snatch Grip Deadlift to knees, 10s pause
- Snatch Grip Deadlift to mid thigh, 10s pause
- 2x Snatch Pulls
- Snatch Grip Deadlift to below the knees, 10s pause
Update 10.06.2014: Today Mohamed attacks 170kg.
- Snatch Pulls x5
- Snatch Grip Deadlift to Knee, Pause
- Snatch Grip Deadlift to Power Position, Pause
- Snatch Grip Shrugs x7