Today wasn't a long one, but also a sorta test my elbow as I ventured away from squats and deadlifts, I'll post the outcome after.
Death by Power Clean at 135
9 Rounds completed plus 4 additional reps
*Perform one power clean the first minute, 2 the second minute, 3 the third minute, continue as long as possible until you cannot complete the required number of reps in the minute.
Black Band Assisted Pistol Squats - 5x5
Hang Power Snatch - 4xmax reps at 95........10, 9, 8, 9
The outcome, I still felt my elbow, which annoyed me a bit but it wasn't really a pain, just that slight numb feeling and I was aware that it was different from how it should feel, but no pain. Nevertheless because this didn't really involve much in the way of upper body work I will do a week similar to last....yay more time to improve my deadlift and squat....umm ya good news -_-
Now to the workout, death by's is a crossfit workout you can do for anything, today I picked power cleans with 135. Son of a bitch that was hard, my lungs and grip and a few other things were on fire, I just, and I mean within seconds to spare completed the 9 reps in the minute, so I plugged away and got 4 but I knew I wasn't going to get 10. 49 totals reps in 10 minutes, it starts easy but gets hard fast. The pistols I suck at, as pictured above so I used a black resistance band which helped me with balance, allowed me to sick back and the standing up itself. I did get full range of motion each time, I want to be able to do pistols free style in time, I know this is a exercise not friendly to the tall lifter. The snatches went well too, it's where I felt my elbow the most but I kept a good pace. Good workout for what it was none the less.
I remember a video of Mikko doing a "death by" workout some time ago, but I can't remember what movement he was doing. And I think I remember doing a chin-up version in my basement waaaay back. Ever done one with more than one movement?
ReplyDeleteHis was clean and jerks at the same weight, got to round 14 or something rediculous. I have only done this with pushupsx2, strict pullups and now power cleans. The way you linked in yuor blog I haven't done for a while, it was power snatches for an every minute on the minute, different than what I did today but still tough.
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