5x3 three position cleans 135#
2x3 clean pull 195#
2x3 clean dead lift 210#
Then worked up to 205# jerk
Rested about 15 mins then rowed 2k.
Me: 8:30
Rich Froning: 6:24 how the f?
My VO2 max (the amount of oxygen your body is capable of utilizing in one minute - ml of O2 per kg of body weight per min) is 33.42. The higher the better. This means my cardio capacity is below average for my weight and age. Sweet. Threw Rich's stats into the calculator and his VO2 max is 68.96, aka off the MFing charts. Calculator: http://www.concept2.com/us/interactive/calculators/vo2max.asp
Notes: learning to hit the pocket at the mid thigh position and generate significantly more power when the bar passes across my hips (see video below). Haven't maxed out in a while but lifting lighter weights at around 65% of my previous 1RM's is getting significantly easier.
what does hitting the pocket mean?
ReplyDeletewatch that video above, when the bar gets to the hip crease where the pockets on a normal pair of pants would be every lifter achieves full extension/opening of the hips. full extension of the hips, as with sp many other complex movements (kb swing, sumo deadlift high pull, thruster) is the key to generating maximum power.
ReplyDeletephysically hitting this money spot on your hips/upper thigh or coming very close to physically hitting it with the bar also ensures you're keeping the bar as close to your body as possible. if you're swinging the bar around your knees and in front of you on the clean or snatch, theres no way you'll hit that money spot.