So i saw a video of a girl doing a Deadlift PR yesterday: 300#.  Very impressive!!!  In her video, you could see that her back did round a bit.  Do we call it a good lift? Is there reason to celebrate?  First, yes its a good lift.  We have talked before about the importance of Proper form and Intensity.  As we get to our absolute max (either speed or weight, this is the Intensity part), the form will start to breakdown.  As it starts to breakdown, we dive into the "grey area" of movement.  We will call it "good form".  Good form is still safe, its still correct but there will start to be minor flaws.  Of course these minor flaws will increase your chance of injury.  But as in any max effort, there will always be an increased chance for injury.  Now i can hear all the form nazis out there saying that i don' think form is important.  Totally wrong.  Proper form means a more efficient movement.  A more efficient movement means more power and more power means increased intensity.  But that wall, where form breaks, is always out there.  The best way to prevent hitting that wall is to train proper movement during your warm up, train proper movement during your lighter weight workouts, so that your body defaults to proper positioning.  When you go to attempt those max weights or those max efforts, your body will have the muscle memory to stay as close to perfect as it can.  If you never push the limit then you will not get stronger, faster, or better.  So, second.....yes celebrate:) FEEL THE BURN!!!!

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INFERNO Warm-up  x 3

Complete the Following:

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3 min AMRAP:

.......9 reps Hang Power Snatch (95#, 65#, should be UB)

.......18 reps Back Squats (95#, 65#)

3 min Rest

3 min AMRAP:

.......6 reps Hang Power Snatch (135#, 95#, 70%increase from previous wt, should be UB)

.......12 reps Back Squats (135#, 95#)

3 min Rest

3 min AMRAP:

.......3 reps Hang Power Snatch (165#, 115#, 80%increase from previous wt, should be UB)

.......6 reps Back Squats (165#, 115#)

Score: x/x/x/total

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then....

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Max Weight Thrusters

.......Find a 3RM

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MWOD:  Super Hip Opener

[youtube https://www.youtube.com/watch?v=JBHzXF-mVjY]