And I pick today to be sick? I love cleans! Stinkin virii…
Did this with 40kg cleans, subbed 2 bent-over rows with 16kg kettlebell for each dip.
10:34
Tried a few cleans at the RX’d weight of 60kg during my workout but I felt I wasn’t keeping proper form. Felt like I was doing a hang power clean followed a bit later by a front squat, so I decided to use a lighter weight where I was sure I was getting under the bar quick enough, and approach this more as a speed workout.
The 2 bent-over rows weren’t a tough enough substitute for each ring dip, but no rings or paralell bars down here.
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Something that’s been on my mind lately is the question of how close to the RX’d weight to go in a metcon versus using a lighter weight and trying to blast through it.
Thusfar my logic has been that I should always go as close to the RX’d weight as possible, even if this means my time is a lot slower- as long as my form is correct.
After I finished today I was thinking maybe I should have done it with 50kg or 52.5kg and taken longer at it.
What are the benefits of doing the workout more quickly at a lower weight – are there more anaerobic gains?
Just noticed I said I tried a few cleans at 60kg during my workout- actually I tried them during my WARM-UP.
Ruairi,
Thusfar the contention is that you should go heavier as long as you’re power does not diminish.
If you’re weak in the sense you’re not as strong compared to your other components of fitness, it makes sense to work with heavier weights, even if you don’t feel as gassed throughout the workout as you would if you were going at a faster pace with lighter weights.
From my observation, people will pick a weight that they feel they’ll be able to work at the same pace as everyone else.
In the spirit of constantly varied approach to doing workouts, you can always increase the weight for one and grind it out, and the next time pick a weight you can blast through. I’d say that picking just one approach is less than optimal, or over analysing just one workout in isolation won’t yield any decent results.
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Welcome to Colin & Frank for their first workout
Colin – 12:37 (35Kg HPC, Reverse Dips)
Frank – 14:22 (40Kg HPC, Push Ups)
Kyle – 14:24 (50Kg)
Ruairi, you could do the dips using two high-ish chairs or tables or suchlike, it might be more beneficial than the bent-over rows.
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