Fitness Log 2013-11-21: Power Clean (PR), Deadlift, etc.

Power Clean

  • 135 lbs x 1
  • 145 x 1
  • 155 x 1
  • 165 x 1
  • 175 x 1
  • 185 x 1
  • 195 x 1
  • 205 x  1 (PR)
  • 215 x X

I went with power cleans for two reasons.  First, my squatting muscles and joints are really achy this week so I wanted to skip the drop into the full squat.  Second, I feel my cleans are suffering from a lack of explosive hip extensions and I figure power cleans address this.

I really didn’t expect to hit a PR on this but did!

Sumo Deadlift

  • 205 lbs x 5
  • 255 x 5
  • 305 x 6-8: 6 (heavy)
  • 255 x 8-12: 10

First attempt at sumo deadlift.  This was way heavier than I expected and far behind conventional.  I guess that is a good sign that this could be an effective variation for me to work on.

Circuit

  • 5 rounds of:
    • 6 x g-row @ 45 lbs (very hard)
    • 6 x muscle snatch @ 45 (hard/good)
  • Total Time: 9:20

Interval

  • Tabata heavy bag
Posted in Fitness

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: