Fitness Log 2013-09-19: Clean, Deadlift, Tabata

Clean

  • Warmup w/ bar
  • 135 lbs x 1 high hang power clean + 1 low hang power clean + 1 OHS
  • 135 x 1
  • 155 x 1
  • 165 x 1
  • 175 x 1
  • 185 x 1
  • 195 x 1
  • 200 x X
  • 200 x 1
  • 205 x 1
  • 210 x 1
  • 215 x X
  • 215 x 1
  • 220 x X
  • 220 x X
  • 205 x 1
  • 220 x X

I’ve really been struggling with the mental game with cleans lately.  I’m just not as focused as I need to be.  No way I should ever miss at 200 but thankfully I recovered.

One thing I still have to work on is launching prematurely.  I seem to rush the launch point as soon as I get the bar above my knees.  Getting the 215 on the second attempt was a matter of being patient.

Too bad I couldn’t hit last week’s PR or get another PR.  I felt good and expected it but it didn’t happen.

Deadlift

  • 255 x 5 (w/ shoes…)
  • 305 x 2
  • 325 x 1
  • 355 x 1
  • 375 x 1 (w/ bare feet…)
  • 395 x 1
  • 415 x X

The rack pulls last week really helped with my confidence.  It was clear to me that if I got the bar above my knees, I could lock it out.  The 395 and lighter all went up pretty easy and I’m surprised I didn’t get the 415.  Just couldn’t get it up high enough.

I did the earlier pulls with my weightlifting shoes on.  No particular reason why.  I can’t say that it was a negative.

Tabata Bike

  • 1 min light warmup
  • :20/:10r x 6
  • :30 sec cooldown
  • Bike stats: 4:30, dist 1.2, watts 213, cals 50

Fun workout that still has my heart rate boosted an hour and a half later.  My thighs were pumped big time after this and I could barely walk.  Not necessarily a bad thing.  I think I will rotate through running, rowing, and cycling intervals in the future to get some variety.

Posted in Fitness

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