Thursday, 5 May 2011

Olympic Lifting

The last time I did cleans and deadlifts on the same day I started with the deadlifts and was too fatigued to do as well as I could with the hang cleans. This time I did them the other way round, which worked out much better.

Hang cleans - 5 x 5 @ 115
5, 3, 4, 4, 4 = 20

I didn't really fail in the second set, but my right hand grip slipped as I was halfway up on the 4th rep and I had to drop the bar. Rather than pick up and continue for that set I decided to rack the bar, rest for a minute, then continue as normal. I managed to recover enough that I still hit my target of 20 total reps. 

That's twice now I've totaled 20 reps @ 115. If I manage it again I'll add 5 pounds more the time after that.


Deadlift 3, 3, 3, 3, 3
165, 185, 205, 215, 220 (1)

This is a slight improvement on last time. Back then my last 2 sets were 215 (2 reps) and 215 (1).


Amrap 20
All at 90lb:
5 x thrusters (squatting to parallel - 5 risers)
7 x hang cleans
10 x sumo deadlift high pulls (starting each rep from the ground)
Score = 5 rounds exactly @ 19:54

The only other time I did this was September 8, 2010. I used 80lb, not 90lb, and got up to 6 reps in the 6th sumo deadlift round. I managed fewer total reps today, but with 10lb more weight. Not sure if that's progress, but it was certainly tough and got my heart pumping. The first round was completely unbroken, albeit with short rests between the 3 different exercises. After that, only the hang cleans were unbroken.


Paul French said...

heh I performed that routine a long time ago, have we done that before or did you do that on your own? I remember it killing my grip.

Common Sense Design said...

In my first training journal I did this on my own, but I don't remember where I got it from originally. It's before either of us was blogging, so I didn't copy it from your site. Perhaps you suggested it via email as this was when I was really starting out on my own in the gym. The sumos killed my grip towards the end. In the last two sets I could see in the mirror that I was bring the bar up higher and quicker with my right arm, so I'd rest to reduce the imbalance.

Right now my upper back is starting to get sore (doms) and my chest is hurting from where I kept banging it with the bar during the 90lb cleans. I was really moving fast with those. They were the easiest of the 3 movements.

Afterward Erik asked why I was doing "crazy shit" without you making me (his words).

Paul French said...

It's a workout I initially copied straight from crossfit, I recall the SDHP being the hardest simply because they were the highest reps, the crossfit version is 95 pounds so you are pretty close.

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