60 Day Lifting Challenge – Week 1 Day 4

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Lighter volume today. Went out to the garage by myself around 11am. Took me about an hour to finish.

Warm-up

  • 3:00 Air Dyne
  • 3 Rounds
    • Max Effort L-Sit on parallettes
    • 5 Shoulder Press 45#
  • 5 Shoulder Press 95#

Split Press (Demo Video)

  • 4×115#
  • 4×120#
  • 4×125#
  • 4×130#
  • 4×135#

Could probably try 140# next time. The balance from the split is a little weird, especially since was the first time I’ve done them.

Power Clean from below the knee (Demo Video)

  • 45# Positions Warm-up
  • 2×95#
  • 2×125#
  • 2×150#
  • 2×175#
  • 1×190#
  • 5x1x200#

No blocks for these, as you can see in the demo video and some of my lifts.

Snatch Deadlifts

  • 5x2x185#

Trying to work these a little faster and get a little more violent with the hip action. Only got the first 3 sets on video.

As I was finishing up my lifts, UPS Freight came with my jerk blocks and the rack/cage. Just in time for jerk balances and jerks on Sunday! I’ll be waiting until doing some work on the garage before setting up the rack, but I’m excited!

20131206-141034.jpg

Published by

Unknown's avatar

Nick Momrik

I'm searching for my first hole-in-one. I enjoy being active and making things. I work for Automattic.

5 thoughts on “60 Day Lifting Challenge – Week 1 Day 4”

  2. When you do your cleans do you “bounce” the weight off your thighs? Or does the bar just graze your thighs? I’ve been struggling with these—been told to bounce the weight off my thighs….and it just feels OFF.

    Thanks!

    Reply

    1. I’ve had a tendancy to “bounce” (or catapult the bar) but that’s really not good. I’m working to make it graze up the thighs naturally as I meet the bar in the power position. If you bounce, you’re going to be slowing down at some point, but you should be accelerating through the 2nd pull. Bouncing can also send the bar on a bad path, going out away from your body too much.

      Reply

      1. Okay—that totally makes sense! I feel like I was capable of cleaning a lot more BEFORE attempting this “bounce” now it’s just causing lots of bruises, and frustration.

        I have a WOD tonight where we’re doing cleans, I’m going to do so in this way of accelerating through and keeping the bar close to the body.

        Thank you very much for your advice. I appreciate it.

        Reply

Leave a comment