"DT" - 5 rft:
12 deadlifts @ 115lb
9 hang power cleans @ 115lb
6 push presses @ 115lb
Time = 19:22
I went waaaay too fast with the first set of deadlifts, which left me breathless too soon. In subsequent sets, I used the light deadlifts as recovery time, taking them at a slowish pace. Also, I made the strategic mistake of not resting before the penultimate rep of each movement so that I could reserve it for the next movement. For example, I obviously needed to perform a deadlift to get to the hang clean starting position, so I should have rested after the 11th rep, then done the 12th as the precursor to doing the first hang clean. Similarly, the push press starts from my chest, which means I have to clean the bar to get it there. I only made that error in the first round. I think Paul was rather lenient on the presses, because the form for some of them was a bit ropey. It's clear I really need to work on my push presses.
Not that it means much, but with most upper body routines, I use approximately 55-65% of the weight Paul uses; with legs, it tends to be closer to 70-75%. This workout was with 115lb and Paul used 155%, so that's around 74%.
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21-style dips - Top half, bottom half, full rom
3-3-3, 4-4-4, 4-4-1, 4-4-1
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21-style bench press
75lb: 7-7-3, 7-7-2
65lb: 7-7-4, 7-7-2
2 comments:
I was being a little lenient on the overhead work but it might have added a shit load of time had I taken too many back. For you it's not really a problem getting the weight up there it's holding the clear lockout, the overheard position seems like a weakness and I don't think it's so much shoulder weakness I think it's shoulder flexibility.
I agree - flexibility is definitely the problem, as I've found with snatches and overhead squats, too. It's something I'd like to work on, if I had the time. Perhaps I should do "regular" training work three days a week (not including PT sessions) and concentrate on flexibility one day.
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