Howto, How Not To, and Some PR


I had completely spaced on the fact that I had a work conference to go today, which means that I had to stiff the folks who were expecting me to chaperone this evening’s run after work. Considering that everyone but BB blew off Monday’s… I’m not going to sweat it much, and we can always do it next week anyway.

Instead, I made good on a remark I made to Code Monkey, to provide a how-to video for power cleans and front squats, since his form needs a little correction, and it’s a lot easier to show than tell.

The workout itself, since it’s obviously not all there:

15/9/3+ Deadlift Day

Warmup:

Power Clean & Front Squat complex: 1×5 @ 95 / 1×5 @ 115 / 1×5 @ 135 (PR for FS)

Deadlifts: 1×5 @ 135 / 1×5 @ 205 / 1×3 @ 255

Work Sets:

Deadlifts: 3×5 @ 315 / 1×3 @ 365 (PR) / 1×20 @ 225 (PR)

There was video of the deadlifts as well, but my form was lousy – hips came up too fast, shoulders didn’t lock out well. However, any day where there are three PRs on the board isn’t a bad one.

Advertisements

2 Comments

  1. get some bumper plates already, will you?

    • Why? Lowering the weights under control offends your sensibilities?


Comments RSS TrackBack Identifier URI

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 )

Twitter picture

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

Facebook photo

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

Google+ photo

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

Connecting to %s