July 5, 2003
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1.5 x bodyweight
Bench press: bodyweight
Clean: .75 x bodyweight
Set up three bars and storm through for time. Post time to comments.
"All mankind is divided into three classes: those that are immovable, those that are movable, and those that move."
(1706-1790, American Scientist, Publisher, Diplomat)
Our favorite plate loaded dumbbell is IronMind’s “Olympic Husky Handle” dumbbells with Bulldog clamps, which take Olympic plates. These are loaded with two tens each and total 32.5 pounds apiece.
Posted by lauren at July 5, 2003 8:01 AM
Since I'm unable to bench my own body weight for more than 1 or 2 reps max, should I sacrifice the number of reps or the weight, or do a different split?
Thanks for your help,
Use a 10 RM load. (Or more likely a 15 RM load as you would like to be able to complete the other sets at that some weight)
just want to make sure i did this correctly. it goes 10 reps deadlift, 10 reps bench, 10 reps clean, 9 reps deadlift, 9 reps bench, 9 reps clean, all the way down to 1 rep?
this workout totally ruined me! i will definately not be able to move tomorrow! i used my bodyweight on the bench and the 3/4 bodyweight on the clean, but only could do bodyweight on the deadlift, and had to split it up on the first few rounds. this workout took me a really long time so i'm not going to even post it! but it was punishing none the less!
20 min, 01 sec. Bwt 110, deads 165, bench 110, cleans 80. Tried too hard to move too fast, managed to pull something in my right wrist-taped it to finish the workout. Managed to finish all reps with required weight. Great workout...
okay, i weight 180lbs. i used 270 on deadlifts, 185 on bench press and 135 on cleans. The total time of completion was 25:40. can u say exhausted..... because i can't......
I weigh 180 and was using 275 for DL, 185 for Bench, and 135 on cleans. Everything was going OK until I hit the DL set for 8 reps. Something in my back said "take the rest of the day off." Ouch. Lots of ice and rest for me; I'll see you guys tomorrow.
Club Rut temp at start time 98. I warmed-up with Super set of Pull-ups x 10 and Snatch Grip Squat x 5 x 135,145,165,185,200.
I seriously underestimated the pain and suffering on this one. I was flat out on the floor for 8 minutes before I started to breakdown the bars. I really lost steam towards the middle and had to remind myself that Kono trained on a dirt floor under tougher conditions. COWBOY UP YOU WUSSY!
Used 300/200/150. Took an ugly 27:30 seconds to complete.
I knew this one would be tough. So, I took it really light on the DLs and cleans (225/125). There's no way I could do 1.5x my body weight in this configuration. Benched my weight (205) for all 10 rounds. I, too, was about to drop dead in the middle. 26:47 HEY! I stuck it out! Constantly improving...
I've been doing CrossFit for a little over a week now, and I've only had track workouts more grueling than this one- never in a gym. I weigh 170. Deadlifted 255 the first two sets before dropping to 235. Benched 175. I've never done cleans before, so I used 110 instead of 130. Time to completion was 25:13.
Oh, my . . .
Clean 115 instead of 120 (ran out of 2-1/2 pound plates after loading the other bars).
The DL nearly killed me . . . never got any easier, even as the reps got fewer. In the end I was doing singles every round, because my grip was failing and I had to reset it after every rep. In retrospect, I should have gone 10% lighter on the DL in order to have a better time and more anaerobic stress.
But im only a little girl.
Had to modify the loads my 1RM for DL is only 187lb and ive never benched more than 130 2RM
I weight 152 so i used
DL body weight(152) used 154
Beanch press 2/3 ( 101) used 105
Clean 1/3 (51) used 56.
I hope this was an ok subsitution
Even that almost killed me, riped a calous off my hand doing DL at 6. Which made it hard to hold the bar but I went all the way through.
Please don't worry about making substitutions . . . I think just about every one of us (possibly excluding Greg Amundson) have done it on some workout or other. (Right now, I'm WISHING that I had substituted something a little lighter on the DL for this one . . . like maybe sleeping in this morning instead of going to the gym.)
I think the fact that someone is doing these workouts at all is pretty amazing . . . and, as a percentage of BW, your lifts above would beat 80 or 90% of the guys who work out at my gym.
This was a freaking marathon! It took me 53 minutes, man what a slug. I weigh 180 lbs. I started out using 270 on deadlifts and quickly dropped to 185 because I got pissed having to change all the little plates. I only have two bars at home. 140 on bench press and 95 on cleans. Started at 115 on the cleans, but the deadlifts fried my back.
My shirt was soaked through. Thanks Coach.
Fat Man Division: DNF. The spirit was willing, but the back in particular was weak. BW 240, 365 deadlift (I wanted two 35's on there for aesthetic reasons), 240 bench, 180 Power Clean. I made the rep's all the way to the sets of 4, and decided to stop the deadlifts and power cleans b/c my back was telling me I was close to injury. I finished up the Benches, and called it a day. Still, I think 45 reps with 360 Deadlift, and 45 reps Power Cleans with 180 is pretty good. I didn't keep real good time, but it was well over an hour. I had more than enought willpower to finish, but decided that discretion is the better part of valor, and screwing my back up out of pride is just stupid.
I like to wear a headband when I do tough workouts, because I get tired of sweat running down my face. When I finished this one, I squeezed my headband and it was literally full of sweat, like a washrag I had dipped in water. I think I lost 4 pounds in water.
I am a little behind schedule. This workout was tough, but it highlighted my weakness in deadlifting. Since my best DL with 275 is only 6 reps, I used 245 here. Surprisingly, the benches and cleans were no problem at 185 and 135 repectively.
Total Time 48:25;