10-9-8-7-6-5-4-3-2-1
BW Bench Press
¾ BW Clean
1 ½ BW Deadlift
Set up three bars and storm through for time.
1:04 at 72% RX
Never having done this before, but having heard many stories of how evil it is, I went conservative with the weight - hey, it's technically still recovery week, right? So it was 190# Deadlift, 95# Clean, and 125# Bench (we got the order wrong - oops). I think these were probably the right weights to use if I were doing it the right way, but with all the long rests in changing the bars around and spotting the others, it actually felt a little too light. I suspect I'll still feel it tomorrow. The deadlifts and cleans were easy enough to do in unbroken sets, but I was often one or two shy of a full set with the bench.
I felt like a real asshole monopolizing the bars for a whole hour, but at least there were three of us using three bars - I could not have justified taking all three bars for myself. It is a very difficult workout to accomplish logistically.
I felt better and better about the cleans as the workout went on. I'm still not dropping NEARLY enough to get under the bar - my knees are hardly bending at all. I have the same problem with Push Jerks, and haven't even gotten the courage together to really try Snatches yet. Oly lifts intimidate me.
1 comment:
I'd advise playing with the pvc bars for the form on all the oly lifts. A lot of this is wiring your body to "get" the movements. It's kind of like learning to ride a bike, drive a stickshift, rollerskate... Initally you're body is like, "WTF???" Oly lifts scare everyone at first...but they're addictive! I was watching you clean and deadlift and your form is not bad. I think diving under the bar is the hardest part and the skill that takes the longest to develop. That explosive hip movement, right before diving under is key...though I can't seem to get my body to do it. I know it when I see it though. Also, it's hard to go to full extension and reverse super fast, which is necessary. The body isn't used to going full speed and abruptly changing direction.
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