Start at 95lbs adding 20 lbs every round, do one rep of the following without putting the bar down:
Deadlift
Hang Power Clean
Push Press
Overhead Squat
As one motion goes away with the increase in weight continue with the rest of the movements. Meaning when you have maxed the overhead squat, continue with the weight on all other movements until you have maxed the pushpress. So on and so forth.
Score is total weight for each 1RM.
4 comments:
OHS 115lbs
PushPress 135lbs
Hang P.C. 155lbs
Deadlift 355lbs(Ran out of weight at home)
Total Score 760lbs
Overall Not real impressed with my score but that is the reason for going heavy. Need to do this more, strength is still lacking.
it's good to go heavy at least once a week. especially if you're lacking in a specific area. i wonder how this would have went in 10lb increments instead of 20. also, i would want to change the ohs out for a front squat in order to get rid of the awkward transition from push press to ohs. i guess it might not be that bad if you went to the back squat position on the way down. it's easy for me to guess what might make this better. the real question is whether or not there is anything you would change? what about separating the deadlift completely? thoughts on any of this?
by the way, i think the idea and format is worth revisiting. i'm just wondering what little tweaks might help to dial in the effectiveness.
I think if it were me and I had to change it, the hang power clean would be a full squat clean from the ground. So the first two motions are up down up into the squat clean. I would also recommend doing the pushpress behind the head, or even a full back squat but it would have messed with the dynamic more. Meaning I wanted the top thing to fall first and most people can back squat more than they can push press and squat clean. So all said and done, if done again it would look like this.
Deadlift
Squat clean
Pushpress from (behind head)
Ohs
And yes 10lb increments would have caused more work and just better overall I imagine.
Be ready for tomorrows!! 5am!!
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