Fitness Log 2013-10-31: Clean, Deadlift

Clean

• 45 lbs x misc warmup
• 135 x 1 hang power clean/1 power clean
• 145 x 1 hang power clean/1 power clean
• 155 x 1 hang power clean/1 power clean
• 165 x 1 hang power clean/1 power clean
• 175 x 1 hang power clean/1 power clean
• 185 x 1 hang clean/1 power clean
• 195 x 1 hang clean/1 clean
• 205 x  X hang clean, X hang clean, 1 clean
• 215 x X clean, 1 clean
• 225 x X

I have a tendency with cleans to go weak on the extension and turn them into essentially drops under deadlifts.  I guess this means I am pretty quick with dropping under but bad with extending.  I decided to do some hang work to address this.  The intention wasn’t to power clean but rather meet the bar wherever it might be.  In retrospect, I probably should have focused on power cleans as this would require maximum extension to achieve.

Deadlift

• 225 x 4, 260 x 2, 295 x 2, 330 x 1
• 365 (90%) x 3 reps / 2 min rest between reps

Session #5 of Pavel’s classic Westside deadlift program from Easy Strength.  This is the final training session.  Next week is max out.

Deficit Deadlift

• 2.5″ deficit
• 285 x 3, 255 x 5, 255 x 5