CFDC (Olympic weightlifting cycle: Week 4)
Deficit deadlift 6 x 3 (standing on 15# bumper plate and 45# iron plate)
225, 245, 275, 295, 295, 295
Metcon: Complete 2 rounds of:
1 minute of ring push-ups
1 minute of weighted step-ups (24kg kettlebell in rack position)
1 minute of Russian twists (25# bumper plate)
1 minute of lunges
Notes: This wasn't really Olympic weightlifting, but it was a good class nonetheless. I always welcome the opportunity to deadlift, as it seems like something that rarely comes up. Working from the deficit is different because it forces you to sink your hips much lower and use more quads. It's supposedly a great movement to assist with the initial pull in the deadlift. I decided that deficit deadlift day wasn't the day to really push it. I kept the weight at 295#, maintained a double-overhand grip, and focused on maintaining proper back positioning. I also avoided using a belt today because the emphasis was on taxing the midsection. I'm happy with my numbers and feel as though I'm really gearing up to move some bigger numbers the next time around. Metcon was a little weak today, but it was good to move a little. I'm excited about really locking in next week and starting to move my conditioning in the right direction.
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