Practice Success (Thu 9/23/10)

By September 22, 2010CFMC Blog Archives

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I’d like to reacquaint you with an invaluable tool that we use on a regular basis at the gym: the PVC pipe. This thing is far more than a piece of plastic that we wave over our heads once in awhile, it’s a very major player on your road to mastery. Many people don’t like using it because it’s not as fun or sexy as doing the movements with a fully loaded barbell, but it is just as important in many cases.

The PVC pipe is a great tool to use in order to learn (and practice) what your body is supposed to be doing when it has a barbell on top of it. If you look at it like this, then it will help you master the movements as opposed to just getting by. If you look at it like it’s an annoying distraction from the “real lifting” that I sometimes force you to put up with, then that’s all it will ever be for you. The fact is that if you can’t do it perfectly with a PVC pipe, you sure as hell can’t do it perfectly with a barbell. And in many ways, the PVC is significantly harder to maneuver through an effective range of motion than a barbell is.

I promise you this: if you treat the PVC with every bit of respect you treat the barbell with, it will pay you back significantly, but if you just go through the motions with it then you are actively refusing to improve. When you’re doing any barbell movement, there should be absolutely no discernible difference between when you have a PVC and when you have an actual barbell with weights. If it looks like you’re lifting something very light, then all you’re preparing yourself to do is lift something light.

Use this tool wisely and allow it to take your game to the next level. Or ignore it and wind up on your back when you go for a PR.


Practice the Clean (instructor led)


10-9-8-7-6-5-4-3-2-1 reps for time of:

Squat Clean Thrusters (115/73)


4 Rope Ascents (Here are 3 different foot holds to help you)