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