Heart Rate Variability Training
by Jonathan Pope and Craig Weller -

Go heavy or go home is a good rule of thumb, but wouldn't it be helpful to know if you should skip the workout before you got to the gym? Here's how.

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Livespill Chaos

Wil Fleming: @MikeTheBear: Spot on! Really good explanation.

MikeTheBear: I put "easy" in quotes because obviously you need to get the correct bar path and the correct timing of the pull under. It took me a long time to get the bad habits worked out.

MikeTheBear: As you pull under with your arms, rapidly whip you elbows forward. By doing it that way, you don't need to think about getting under. The arm pull or "third pull" as some call it will automatically get you under the bar. Assuming your bar path is correct, the bar will land in the correct position on your shoulders. When I finally put all these pieces together I was amazed at how "easy" it was to do a full clean.

MikeTheBear: @flightposite: I highly recommend reading Wil's blog post about catching every rep low on the clean. I, too, had trouble getting under the bar and the reason I had trouble was because I was trying to get under the bar. What I would do was hip extension + arm pull + drop. The slight delay between the arm pull and drop was what caused me problems, and is probably causing you problems. What you need to do is right after the hips extend you pull and drop AT THE SAME TIME.

Martin Rooney: adamhart22 On bench and squat I hold my air, but not for the entire DL. I can't say that is what to follow, but what has worked best for me. I weigh 195 so maybe think a little over double BW for 10 as your challenge.

Martin Rooney: George700dl Funny how basics are often what produces the RESULTS. In a growing world of fancy stuff, the real key may be finding the FUN in FUNdamentals...

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Jonathan is a strength coach based out of Denver, Colorado where he owns and operates Rogue Strength and Performance. He publishes a blog at www.trainrogue.com.

Craig is a former member of SWCC, a Naval Special Operations Force. He maintains a blog and does online coaching for Special Operations Candidates at www.BarefootFts.com