I guess I’m an idiot, because at one time I never thought we’d see a female exerciser Snatch 175#, Clean & Jerk 200#, Squat 300#, or Deadlift 400#. Funny thing is, that “time” was like 2 years ago. Now I feel like we might see all those things—with the same athlete.
Tonight Elisabeth Akinwale pulled a 385# Deadlift.
This was a 20# PR for her, but was a bit of a disappointment. See, the goal is 400#, so anything shy of that will be just “eh.” Elisabeth had 405# to her knees but didn’t finish because she was starting to loose spinal position, and she knows 20# isn’t worth a season-ending injury.
So I guess tonight was a failure. Even though that’s the biggest deadlift I’ve ever seen a woman pull, and possibly the cleanest/easiest 20# PR I’ve ever seen, it’s not 400#. Yep, absolutely nothing to get excited about. Not until she can put her 215# Clean & Jerk and 325# Back Squat together with 5 more pounds for a 175# Snatch and 15# more for a 400# Deadlift—then you might see a little excitement from Elisabeth. Maybe she’ll execute a small fist pump or a whispered “fuck yeah,” or maybe she’ll just walk away and quietly revel in crushing numbers that some of us thought would never be reached.
BP Snatch double @ 225#
1) 5X1 Clean (full squat) & Jerk (split) @ 80-90% – rest 90 sec.
Notes: Begin at 80% and increase to 90% throughout sets if technique is perfect. DO NOT go past 80% and do not add to 90% if technique is not perfect.
2a) 4X2 Clean Pulls – heavy, rest 60 sec.
2b) 4X2 1&1/4 Front Squats – heavy, rest 60 sec. VIDEO DEMO
Notes: Aim to use more weight on these than last week. Straps should be used for Clean Pulls.
5 rounds for total working time of:
15 C2B Pullups
*Rest 2 minutes.
Notes: The goal is to go ALL OUT on each run, then try to complete the pullups unbroken. There will be no penalty for breaking pullups, but try to get as far as possible without breaking.
1a) 3X15 GH Raise – rest 45 sec.
1b) 3X10 Reverse Hypers – heavy, rest 45 sec.
Group 1 Conditioning
8 minute AMRAP of:
3 Rope Climbs 15′
5 Power Cleans 175/115#
15 HR Pushups