Push Press 3-3-2-2-1-1-1
AMRAP 12 Minutes:
10 Rope Slams
20 Sit Ups
30 Ball Slams or Sledge Hammer Strikes
Thursday, Derek went for some heavy deads and got a huge PR. He worked hard on his setup this day with Travis, and it paid off big. In the video, Derek pulls 440. Then he pulled 451 right after. Unfortunately my camera app froze and wouldn’t record right at that moment, so I missed his biggest lift.
One thing to note is that Derek begins to tension the bar, then releases all that tension briefly and jerks it off the floor. This is one of the points we often coach on and Travis was certainly working on this with Derek. Try not to kip your deadlifts. It can set you up for injury and it is real hard to stay in the right position. Derek had more in him, so this lift came up anyway. Tension the bar and then lift without letting that tension go.
Derek’s previous best deadlift was 405 over a year ago. He is also about 7 months post shoulder surgery on his rotator cuff. The surgery kept him from lifting for months, so to get a 46# PR is really a huge accomplishment. Derek has been powerlifting with Travis a couple times a week over the last month, and the results are outstanding. I have even seen him bench pressing some decent weight lately. I think it’s important to add that Derek did a fantastic job of rehabbing his own shoulder and getting full range of motion back quickly after his surgery.
