Tuesday, November 24, 2009

NOV 24 2009 -

Here's video of the first two reps of my deadlift. My butt rises a half second before the bar moves. This means my starting position is not right. Heavy deadlifts are great for pointing out flaws in technique. The bar doesn't come off the ground until you get it right. I'm in the habit of a more upright back from pulling cleans and snatches. But when it gets heavy, you have to be in an efficient position. Bar over the mid-foot, shoulders just in front of the bar, back set, chest up, and butt no lower than the tight torso dictates. If you pause the video right when the bar starts up, that's what you'll see. So all the movement before that is inefficient.

video

Deadlift 5 rep Max (129kg)
3 sets Pullups for Max Reps (13,10,9)
REST
As Quickly As Possible:
. 20 Thrusters (45kg)
. 100m Sprint
. 15 Thrusters
. 100m Sprint
. 10 Thrusters
. 100m Sprint
. 5 Thrusters
. 100m Sprint

The deadlift reps were HARD. If I can keep progressing on CF Football's linear progression I'll be back to setting PRs in a month. I'm looking forward to the chance to try a one rep max the next time the CFFB Total comes around.

I don't have dumbbells capable of holding 23kg each, so I used 45kg on the barbell. I missed out on some coordination & balance components in the workout, but was happy I got to go heavy. Not during the workout, of course. Any day that includes both deadlifts and thrusters is difficult. But it's great programming. If my nutrition and rest are dialed in, I can't help but get stronger in a hurry.

My finisher today was Tabata knees-to-elbows.
For knees-to-elbows hang from the pullup bar and touch knees to elbows. Try to keep from swinging. It's great for the abs & back.
Tabata intervals are 8x[20sec work, 10sec rest].
I got a total of 55 reps, spread between 8 and 6 reps.

No comments:

Post a Comment