10 Dead Lifts, Body weight (3/4 Body weight)
10 Box Jumps, 24″(20″), competition standards
What is a body weight dead lift? Simply weigh yourself at the gym or before you come in (yes I realize there is no scale at Golden, so all Golden exercisers weigh yourself before you come in). Take the number for your body weight, put that weight on the bar and LIFT! Error on the heavy side, so if I weighed in at 176#, I would do do 180# for the workout. Body weight will be Rx’d, 3/4 or lower will be considered scaled. All 10 reps for the Dead Lift should be unbroken for the duration of the workout.
Do not go higher on the box jumps. I know we have been doing 30″(24″) as the standard. Listen to your coach and stick to the programming, focus on the intensity of the movements and giving 100% over the 10 minutes.
Power Clean 3-3-3-3-3-3-3-3-3-3 (10×3) @75%-85%
Use the first 3 sets as a warm-up. Then the remaining 7 at 75%-85% working your way up as you go. Try to keep your pace to a set per minute.
If you are new to the movement or are not hitting your pocket, your coach will have you do the movement from the hang position.
“Modern man is conditioned to expect instant gratification but any success or triumph realized quickly, with only marginal effort is necessarily shallow. Meaningful achievement takes time, hard work, persistence, patience, proper intent and constant self-awareness. The path to such success is punctuated by failure, consolidation and renewed effort. It is wet with the tears of emotional breakdown. Personal reconstruction is art. Discovering one’s self, one’s talent and ambition and learning how to express it is a creative process so may not be rushed. What’s the hurry? Pressure to succeed according to a particular timeline comes from outside. If the goal is selfish self-improvement there is no schedule, no deadline. One’s rate of progress is influenced by the intensity used to address the task. Hard, intelligent work speeds us along the path. Neurotic obsession and compulsion may steepen the trajectory but usually lead to illness and injury. In the end, the process takes as long as it takes — you can’t push the river. We are in it for the long haul and demand the same of the athletes we train.”