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Sunday
Apr032011

Clean

100%x3x5

Clean Pull
110%x3x3

Clean Deadlift
120%x3x3

These percentages are based on your best pull from last week.  So if your best triple last week was 150lbs, you would Clean 150x3x5, Clean Pull 165x3x3 and Clean Deadlift 180x3x3. If you didn't clean last week, work up to a heavy triple today and then base your clean pull and deadlift off that number.

Post loads to comments.
compare to 3.28.11


ChrisL
Chris L on the Open Sectionals WOD 11.2

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______________
High School Athletes who Kick Ass CrossFit Games
The Final: So you think you can Squat Elite FTS
Olympic Lifting: Why Do we Suck? Elite FTS
Mikko Salo Push Pressing CrossFit

Reader Comments (23)

I don't plan on making a habit of dragging my butt out of bed for the 6 AM class, but I'm glad I did today. It was inspiring watching Stephanie lift -- I always love to see how much other women can do.

I continue to remind myself that my goal with the clean is to suck a little bit less each time I do it :) Not sure I accomplished that formwise versus last week (my first attempt ever), but I did get a little more weight on the bar, so that's something.

Since I'm still pretty inexperienced David had me and another chica straight out of Foundations do deadlifts instead of the clean pulls and clean deadlifts. Glad he did -- I haven't had much chance to do deadlifts except here and there in a WOD, so it was good to get an idea of how heavy I might be able to go.
April 4, 2011 | Unregistered CommenterStella
I love when powerlifters think they know why Americans suck at weightlifting...

I'll probably comment on that Elite FTS article later if need be or if I remember to.
April 4, 2011 | Unregistered CommenterBrian D.
put your response here, i'd love to hear it!
April 4, 2011 | Unregistered Commentermichele ma belle
Oh no he didn't!!!
April 4, 2011 | Unregistered CommenterFox
Cleans @ 190Made all reps, but felt heavier and slower than last week. I don't think expectations and cleans mix well for me.

Clean Pulls @ 210

Clean Deadlifts @ 230

My thumbs are sissies. That is all.

April 4, 2011 | Unregistered CommenterFox
@Fox, while I don't recommend this, my only prs on the squat clean have been when massively hungover. I pull my ass off and I am too hurting to think about what is on the bar, or worry about getting under it.

Cleans and expectations don't mix well for me either. This is not an endorsement for rabble-rousing!
April 4, 2011 | Unregistered CommenterJR
Excellent sesh with David today.

Press: (22x5,32x5,42x5,47x2) 50.5x5x3No problem on the weight. Gotta watch my 12th rib stability. Gotta start practicing what I preach.

Modified sectional WOD: AMRAP 12 minutes 6 DL 100#, 6 PUs (games standard), 9 Box Jumps 20"= 8 rounds with :10 to spare. I liked this WOD.
April 4, 2011 | Unregistered CommenterDeb
Fun noon class with Mr. Fox. Worked at 125# even though I only hit 113# last week--last week was a technique shit show and I know I can pull heavier than this. Thanks to Fox and Shane for all the cues, I know you probably have no idea where to start with the hot mess I'm bringing, but the balls-of-the-feet-on-the-jump cue and the sit-down cue were both really helpful, so that my last rep I think kinda-sorta looked like a clean.

Then, clean pulls at 137.5, clean deadlifts at 150.

Then, lots of psoas/rotator cuff love.
April 4, 2011 | Unregistered CommenterCharlotte
lifted with laurel so tried to do 143# instead of 133# like last week. 2,2,3! that third rep is really hard, mostly mentally.clean pulls at 158, deads at 183.
April 4, 2011 | Unregistered Commenterkatie
Michele/Fox,

My problem is that it's a blanket statement that US lifters are weak and can't compete at the same level as everyone else. Shane Hamman was as strong as most of his competition and he still was not able to compete against the top of the Supers. Shane was a great lifter nonetheless, it may have just been he started a year or two too late.

It's a combination of strength and technique that allow you to compete at the elite level, including some anabolic aids. It's the fact that you have Chinese lifters who hit the Junior and Senior level at 20 years and have had well over 10 years of experience by then. Don't forget that many top teams are elbow deep in lifters that they can send to international meets. There are several lifters literally on the heels of the top Chinese lifters, and even other foreign countries.

There is a greater reward system, the fact that other lifters make a living off of competitions, whereas no lifter in the US can get away with that (yet). There are so many factors that are not linked to the strength of lifters that are holding the US behind.

For example, Kendrick Farris has a best front squat of ~230kg if I recall. His best snatch is 160 and best CJ is 203 (competition), 211 training, cleaned 218 too. Yurik Vardanyan's best FS as far as I have heard is around the same yet he has snatched 182.5 and CJ'd 222.5 in competition, and cleaned 230 in a competition. We have lifters that are as strong, just maybe not as refined, maybe not given the same opportunities as other foreign lifters have been.
April 4, 2011 | Unregistered CommenterBrian D.
Clean, oh clean. 3 years and nearly 15+ pounds of bodyweight later I am still not getting anywhere on this lift. Halp!

Power clean: 93x3x3, all uglyClean pull: 103x3x3Clean deadlift: 113x3x3

April 4, 2011 | Unregistered CommenterBethany
Brian: so it's more that our 'national program' is behind, yes? And that has a ripple effect on the lifters. They don't start early enough. They don't get enough competition experience. They aren't subsidized financially, so they have to hustle.

Do you have any thoughts about the training methodology criticism that was offered in the original post? Any truth in that?





April 4, 2011 | Unregistered Commentermichele
Power clean: 95x3x3

Clean pull: 105x3x3

Clean deadlift: 115x3x3
April 4, 2011 | Unregistered CommenterJessica Bailey
And...Welcome back Baz!
April 4, 2011 | Unregistered CommenterJessica Bailey
But now I'd like to navel-gaze for a moment.

It's such a mystery to me the way my strength has fluctuated since leaving my 6 months of exclusive strength cycle training in December. I do lift on my own outside of CFSBK programming, pretty religiously, and I *thought* pretty intelligently (managing exposure frequency, rest, progression, etc.)

Yet, my results can only be called a Hot Mess.

Deadlift - immediately degraded, even just weeks out of strength cycle. Deadlifting in January I struggled to move 185, despite having PR'd at 205 just weeks prior. Last week I struggled to *rack pull* 185.

Press - one of my weakest lifts, but I PR'd for work sets last month after 2 months of self-programmed regular old linear progression. About a week later, in my very next exposure, I had to knock my work set weight down by over 20%. WTF.

Bench - totally stalled. I keep slamming against my work weight max, taking it back down a few pounds, going back up, and hitting the ceiling again.

Squat - due to an injury, had to knock 25lbs-plus off my work sets, and crawl back up slowly. Still unable to squat with the frequency and intensity of strength cycle. And yet: last week's 1-RM test was pretty positive.

Clean - I'm so bad at cleans that Jeremy forbade me to do them during most of my final strength cycle. I mostly snatched instead. Tonight after months of virtually no practice of this technical lift, I cleaned for 30 min with everyone else, then pulled three sets all at about 10 lbs under my 1-RM.

It's just all over the place. I have a different theory for my performance in each of the lifts. I'll spare you those fascinating details.

Rip has his work cut out for him, I guess.
April 4, 2011 | Unregistered Commentermichele
My criticism is that it's the coach's fault if technique is emphasized over strength or strength over technique. Both need to be emphasized. You can never be too strong but the focus needs to be on improving the snatch and CJ, and the increases in everything else more "periphery" if you know what I mean? You can increase your squat to increase the lifts but if you increase it to the detriment of your lifting then what was the point of that?

Basically I just think you need to experiment and find what works for you in increasing your snatch and CJ, alongside your strength.
April 4, 2011 | Unregistered CommenterBrian D.
Cleans 45x a bunch, 95x3, 135x3155x3x3Clean pulls - 175x3x3Clean Deads - 215x3x3

Then did interval Helen with Willy and our visiting friend Kyle from Montreal.12 rounds of:50 meter(ish) sprint to Kettle Bell5 Kettle Bell (over head, 1.5 pood)50 meter(ish) sprint to pull up bar3 pull ups9:30

Didn’t push it, just wanted to get my heart rate up there and sweat a little. I think easier than normal Helen. No forearm fatigue at all. Transitions, with so many of them, ate the time up but allowed for that bit of rest. I liked it.

April 4, 2011 | Unregistered CommenterDavid Mak
Oh, and coach Margie was playing an awesome mix tonight for the 5pm class... Some Cure, Smiths, live Kinks, Zeppelin... It was workin'
April 4, 2011 | Unregistered CommenterDavid Mak
The David Bowie Station is a very reliable standby with music. Posi vibes.
April 4, 2011 | Unregistered CommenterDavid Osorio
posting a bit late...

6am class was great! it was great meeting katie for her first class out of foundations!

cleans @ 130 which was my 3RM from last week3,3,2,3,3

they definitely felt heavy and i wasn't dropping enough on some of the reps. took some great cues from david and they got better as i went.

clean pulls @ 138 - was supposed to be 143 but i had a math FAIL.

had to jet before the deads.

stella - it was great watching you and katie work on your cleans! your form was looking great and will only get better as you continue to work on the movement. pretty impressive work for your 2nd time ever!
April 5, 2011 | Unregistered Commenterstephaniep
Cleans: 155x3; 160x3; 145x3 (dropped the weight to focus on tecnique as pointed out by david - "keep arms straight)

Clean pulls: 180x3x3

Clean DL: 205x3x3
April 5, 2011 | Unregistered CommenterDeepak
Cleans: 143x3x3,Clean Pulls: 158x3x3Clean DL: 175x3x3

Fun fun, working with Katie.
April 5, 2011 | Unregistered CommenterLaurel
cleans didn't go quite so well today.

65x5/95x5/135x3

then tried to hit 165 but only got 1 rep

so did 135x3x5

then pulls at 150x3x5

dl at 165x3x5

April 5, 2011 | Unregistered CommenterSameer

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