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Question 1

DEADLIFT

Answer 1

Position Set-up
* SET Position
* Slight bend in the knees (20 degrees)
* Chest lifted, abs braced
* Chin tucked in
Execution Set-up
* Tip forward from the hips, keeping the chest lifted
* Barbell to knees
* Chin tucked in - eye gaze forward, 6 1/2 feet (2 meters) in front

Question 2

DEADROW

Answer 2

Position Set-up
* SET Position
* Slight bend in the knees (20 degrees)
* Chest lifted, abs braced
Execution Set-up
* tips forward from the hips, keeping the chest lifted
* Chin tucked in
* Bar to the knees
* Bar into the belly button
* Squeeze between the shoulder blades
* Bar to the knees, belly, knees, and stand
* Elbows stay close to the body

Italics annotate cues derived from Track-specifc notes

Question 3

CLEAN & PRESS

Answer 3

Position Set-up
* SET Position
* Chest lifted, abs braced
* Knees bent
Execution Set-up
* Bar close to the body, lift to lower chest
* Drop under the bar, bending the knees
* Use the legs to drive the bar up
* Abs braced as you press above the head
* Elbows slightly forward
* Catch bar high on collarbone
* Brace abs on the Squat

Italics annotate cues derived from Track-specifc notes

Question 4

PLATE OFFSET DEADLIFT

Answer 4

Position Set-up
* Offset position
* Feet outside hip-width
* Back foot alings with front heel
* Slight bend in the knees (20 degrees)
* Chest lifted, abs braced
* Chin tucked in
Execution Set-up
* Tip forward from the hips
* Keep the chest lifted
* Chin tucked in - eye gaze forward, 6 1/2 feet (2 meters) in front

Question 5

PLATE OFFSET SINGLE-ARM DEADROW

Answer 5

Execution Set-up
* As you lift the elbow, squeeze the shoulder into the spine
* Elbows in and back on the Rows

Italics annotate cues derived from Track-specifc notes

Question 6

PLATE OFFSET SINGLE-ARM TRIPLE DEADROW & HIGH PULL COMBINATION

Answer 6

Position Set-up
* Offset position
* Back foot aligns with front heel
* Slight bend in the knees (20 degrees
* Chest lifted, abs braced
Execution Set-up
* Tip forward from the hips, keeping the chest lifted
* Chin tucked in
* Plate stops at lower chest on the High Pull
* Plate stays close to the body on the High Pull

Italics annotate cues derived from Track-specifc notes