LESSON 2 - PULL & COMPOUND

1 REVISION 1. What’s the definition of Functional Training?

2. 10 General Physical Skills
3. Front Squat
4. Overhead Squat
5. Push Press

2 CONCEPTS

2.1 RULE #1 Be EARLY and get prepared for class! What to do when you’re
early:
1. Check out the workout; ask yourself “Any previous records to
check?” “Any of the movements I want to practice first?” “Any
extra equipment I need to get ready?”
2. Work on other skills other than what’s on the whiteboard

3 POINTS OF Basic movement guidelines for general/specific movement

PERFORMANCE

3.1 RANGE OF MOTION 1. Full ROM is the ability of the body to move to its maximum
(ROM) stretching ability
2. Better ROM = Better joint and muscle health!

3.2 WEIGHT ON HEELS 1. Keeping the weight on the heels (no tiptoe) in any
standing movement ensures you are centered
2. Safer on the knees!

3.3 ACTIVE 1. Shoulders have to be maintained upright and in a neutral

SHOULDERS position as much as possible
2. Maintaining the shoulders active will help to keep the midline
stable (back straight)

4 WARMUP - 3 sets of

4.1 15s PIPE FRONT 1. Hold pipe and point downwards

RACK STRETCH & 2. Rotate pipe upwards
SQUAT (STATIC) 3. Grab pipe from under the tricep
vs 5 DYNAMIC PIPE 4. Pull pipe up to chest level or as high as possible
FRONT RACK 5. Keep the upper body upright while holding the position
STRETCH & SQUAT 6. Descend & ascend into and from a squat
DYNAMIC)

4.2 5 MUSCLE SNATCH 1. Stand with feet at shoulder width

TO OVERHEAD 2. Grab barbell with snatch grip (outside the 1st or 2nd ring)
SQUAT 3. Pull barbell up overhead and keep arms locked out
4. Squat until hip is below knee level
 5. Stand straight until hip and knees are fully extended
6. Return the barbell back to the start position

4.3 5 SHOULDER 1. Grab 2 identical plates and place the 3 middle fingers into the
ACTIVATION DRILLS hole
2. Press the plates overhead while keeping arms parallel to the
upper body
3. Return arms back to a 90° elbow and shoulder angle
4. Press elbows and forearms together in front of body
5. Return arms back to a 90° elbow and shoulder angle
6. Rotate the hands downwards while maintaining shoulder
angle at 90°
7. Rotate hands back upwards

5 MOVEMENTS

5.1 PUSH (Cont.)

5.1.1 PUSH JERK 1. Grip bar using clean grip (1 thumb from center ring)
2. Hold barbell in front rack position with elbows in front of the
barbell
3. Drop into a small squat while holding the front rack position
4. Quickly extend the knees and hip pushing the bar in an
upward motion
5. Lock out elbows at the top and push head forward slightly
to get the bar overhead

5.2 PULL

5.2.1 RING ROWS 1. Set rings at shoulder width. An ideal height will be where the
rings are at the waist level
2. Hold on to rings and lie back while keeping the hip and knees
straight
3. Adjust feet position to set difficulty. Stepping forward makes it
harder and vice versa
4. Pull chest to the rings while ensuring a straight line from the
neck to the feet
5. Extend arms again while maintaining the straight line

5.2.2 HANGING LEG 1. Grip Pullup Bar slightly wider than shoulders
RAISE 2. Start with a dead hang with arms fully extended
3. Lift leg up until the hip reaches a 90 degree angle
4. Lower leg back down until hip is fully extended

5.2.3 PULL-UP 1. Grip Pullup Bar slightly wider than shoulders

2. Start with a dead hang with arms fully extended
3. Begin pulling up, keeping the body in a hollow position
4. Pull up until the chin ascends above the Pullup Bar
*Can be done with Jumping / Banded / Spotted

5.2.4 DEADLIFT 1. Grip the barbell with a clean grip

2. Pull barbell up to hip level as close to the leg as possible
3. Keep back straight all the way up and down (stable midline)
4. Return barbell back down below the knee or down to the floor
5.2.5 KETTLEBELL (KB) 1. Set feet slightly wider than the shoulders
SWING 2. Deadlift the KB to the hip level
3. Start the movement by bending the hip and knees while
keeping the back straight
4. Keep arms and grip relaxed
5. Extend hips and knees explosively
6. Swing the KB up to eye level while keeping the arms straight
7. Let gravity pull the KB back down to step 2 and repeat

5.2.6 KETTLEBELL SUMO 1. Set feet 1 step wider than KB swing stance
DEADLIFT HIGH 2. Extend hips and knees explosively
PULL (SDHP) 3. Pull the KB up to chin level while keeping the arms straight
4. Lead the KB with the elbows and at the top the elbows should
be higher than the hands
5. Return the KB down to the floor in a straight line with control

5.2.7 MUSCLE CLEAN 1. Grip the barbell with a clean and hook grip
(Clean Grip) 2. Pull barbell up to hip level as close to the leg as possible
3. Build up speed as the bar is being pulled up
4. Keep back straight all the way up and down (stable midline)
5. Hit the hip extension with full force (core to extremity) and
quickly high pull up the bar to the front rack position

5.2.8 MUSCLE SNATCH 1. Grip the barbell with a snatch and hook grip
(Snatch Grip) 2. Pull barbell up to hip level as close to the leg as possible
3. Build up speed as the bar is being pulled up
4. Keep back straight all the way up and down (stable midline)
5. Hit the hip extension with full force (core to extremity) and
quickly high pull up the bar to the overhead position

7 COOLDOWN Full body stretch

- 30-45s long each stretch to maximize stretch of muscles
- Regulate heart rate close to resting heart rate
- Reduce onset of muscle soreness for the next few days
- GoWod