Anvil or Hammer


On Call

Posted in Concept II,Gym Strength,Other by Mike on March 24, 2008

Nothing quite like toting a cell phone all over the gym to make me feel like a poser. Still, I give it back tomorrow and don’t have to take it for almost two months.

Concept II 50%y
5,000 meters 22:00
This is about  a medium jog for me, I could keep it up for a while but probabl

Nothing quite like toting a cell phone all over the gym to make me feel like a poser. Still, I give it back tomorrow and don’t have to take it for almost two months.

Concept II 50%
5,000 meters 22:00
This is about  a medium to hard jog for me, I could keep it up for a while but probaby not an hour. I was trying to focus on bringing my SPM below 20, which I rarely did, while keeping my pace at about 2:15. I stayed in the low 20’s but below 20 is just darn hard.

Clean Pull
135 X 5
225 X 5
275 5 x 5
I’m calling these a clean pull because I’m not 100% on what they are. I’m hoping Brent will weigh in on this one a bit. Double overhand deadlift with the body over to bar. There is no second pull going on. I tried to focus on pulling faster than a deadlift but with more weight than a clean. I tried to go for as much extension as I could (on the toes, shoulders shrugged at the finish) without any arm pull at all. It did stay closer to my body than you would expect of clean though.

Power Clean 135
2 x 5
Just deloading a bit or whatever you call it.

Hang Clean 135
2 x 5
Wrapping up the cleans

Bench
135 x10
185 X 5
225 x 5
275 3 x 3
It’s the first time I have felt comfortable on the bench for a while, which is great and the weight seemed decent enough.

A few chins and a few dips and I was off.

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3 Responses to 'On Call'

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  1. Scott Styles said,

    I finally got to use a concept II on Friday for my warm up at the gym. It’s hard work. My comfortable pace was 2:30/500m, pulling my fastest I got it down to 1:56/500m, but that was not sustainable. Your numbers are good.

  2. brent said,

    something confuses me

    “no second pull going on” and then “i tried to go for as much extension as i could” … “extension” and “second pull” are synonymous to me

    these take some getting used to. i’d recommend that you warm up thoroughly with the movement, take smaller jumps (10k up to what your best power clean is, then 5k beyond that until you “learn” the movement a little better), and throw in a few power cleans on the way up to your work sets so you’re pulling the same way you’d do in the full movement

    also so you’re not feeling awkward with straight arms, turn your elbows out to the sides, and let the bar rise through momentum … there should be just a little arm bend, but not from you pulling with the arms. if the bar’s rising through momentum, you know for sure that you’re developing some good speed and that you are in fact overloading the clean pull, and not just pulling on the bar

    hope this helps

  3. Mike said,

    Scott,
    I’m glad you got to know the joy that is Concept II. Chris is a great guide on how to work with it. I don’t recall my initial numbers but I’m sure they were similar. At this point I’m probably a little too specialized with it and should mix it up.

    Brent,
    There goes my ignorance. I was thinking of when alot of folks hit the weight against their thigh and seem to be pulling with their arms. The highest kind of hang clean you can do. That’s what I left out. I’ll try to adjust to match later this week.


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