This week has just continued to be wacky. Ended up going to a 4:45 class on Wednesday night and the 8:30 class on Thursday morning, so I’m just rolling them together again.
Wednesday – A Deadlift Deficit
Yesterday started with a meeting, which led me to Coach Shaun’s 4:45 class in the evening. It was me, Sean, and Jonathan. We started with some foam rolling and moved into the week’s warm-up before jumping into deadlift skill work.
But the meat of the workout was deficit deadlifts. Essentially as my 17 year old put it, “deadlifts on platform shoes.” Sure, it was kind of like that.
The idea is that by standing on plates, you have to reach a bit further down, which if you do enough — hopefully it will help strengthen the pull when things get really heavy with a regular deadlift. Apparently there is some controversy with them. (BarBend has a great article about them.)
We started out pretty low on the height and I really didn’t go very far up from that. I started with a set of 10# plates and moved to 15# plates. The workout was 5 x 3 Deficit Deadlifts, so five sets of three with increasing weight.
First we warmed up with a few sets:
And then we started on 10# plates:
I decided to go up in weight and plate height, so shifted to 15# plates.
- 265# x3
- 295# x3 (in retrospect a bit too big of a jump)
- 315# x1 (got one very wobbly kneed deadlift up and dropped after that)
That last rep was ugly. I’ve never had my left knee shake like that before, but that whole left hamstring and hip were telling me off a bit even at 295#. I should have done 285# and 305# I think, but of course I just threw plates on without thinking a whole lot.
I wasn’t hurt by it, but I definitely should have scaled back a bit towards the end.
Fun, laid back class. Thanks Shaun and great work guys!
Thursday – Burpees Say What?
And then today I went in with Ev to the 8:30 class with Coach Bill. We had a good crew – Todd & Melissa and KB joined us. It was great to have KB back!
We went through the warm-up with Bill and then did some additional work to get shoulders and wrists all limbered up for the movements to come. Shoulders were a little fried, but as always the wrists got fired up by the back and forth work we put them through. Good for cleans, but it didn’t make them happy.
And then we started warming up for hanging squat cleans and burpee C2B. Mostly squat cleans. PVC pipe. Empty barbell. Light weight (95#). Heavier weight (115#). And I had weights out to go to 125# but decided to stay at 115# to try and get through the first set of squat cleans unbroken.
The workout was:
- 12-9-6 reps for time of:
- Hang squat cleans (125/85# Performance or 65/45# Fitness)
- Burpee chest-to-bar pull-ups (Performance) or Burpees (Fitness)
My workout ended up being:
- Hang squat cleans @ 115#
- Mix of burpee c2b and regular burpees
My hanging squat cleans actually felt ok at the lower weight once I got going. But I was struggling to find a way to do jumping chest to bars today. I could do regular c2b but failed multiple times at jumping ones on a lower bar.
Bill said to shoot for 8-10 minutes and I laughed, but it kept me at the lower weight. I still struggle with squat cleans and even 125# this past weekend for Kiana’s WOD was a bit of a challenge.
So how’d it go? Well, Ev did the workout with 55# hang squat cleans and jumping C2B burpees, finishing in 6:08. I wasn’t quite that quick. 🙂
- 12 hang squat cleans @ 115# – paused with bar on thighs, but didn’t put it down
- 6 slow burpee + c2b
- 6 slow burpees
- 9 hang squat cleans – I know I broke it up but don’t remember quite how – might have been 3-3-3
- 9 slow burpees
- 6 hang squat cleans – broke it into 3 and 3
- 6 slow burpees
My burpee + regular c2b combination was SLOOOW and I had to keep coaxing myself back up to the bar after each burpee. I decided that if I continued that way I’d still be going at the 10 minute mark — though the c2b’s were good, it was very slow from floor to bar. So switching to more “regular” burpees was a better solution.
But I was happy with the result. I got done in under 8. Mission accomplished.
Great work 8:30 class! You were all moving right along!