The return of “DT”

95lbs @ 10:08

First off I would like to apologize to Sara for making a silly suggestion, I felt like crawling up in a corner after she yelled at me.

5/3/1 bench press thanks to Caroline for spotting me.
3@157
3@ 180
12@ 205

Assisted exercises
Reverse hypers and 5-5-5 barbell rows at 185, My suggestion is to keep Barbell rows light as it turns into to a shit show at relatively high weights

Reis, thanks for the link bro!

Manny,

Try 125 next time and see if you can stay close to the 10min mark like this time.

In response to Reis’s question above:

Our objective is to increase work capacity across broad time and modal domains. This workout, is a specific modal domain of dead lifts, power cleans, and push presses. The work involved in doing any one of these lifts is the Force (weight) times the Distance (which varies from person to person). During this WOD, the weight remains the same, but there are three distances. (Assuming you don’t drop the bar. Obviously it’s more work to do a clean from the floor than from a hang.)

So, when we do this WOD with a given weight, it is possible to calculate the total work done. The beauty of doing the same WOD is that we don’t actually need to do the calculation to make a comparison between two results by the same person. For any given person, the distances don’t change. What changes is the weight and the time.

When you do the WOD with 20% more weight, you do exactly 20% more work, since in each caclulation, Force time Distance increases by the 20% increase in the force.

In general, the change in work between the the first time and the second time is W2/W1. So, if you go from 95 lbs to 115 lbs, the change in work (assuming the same WOD with the same reps and the same distances) is 115/95 or about a 21% increase

The power is the work per unit time. If you leave the weight unchanged and change the time, the change in power is T1/T2, so if you fo from 15 minutes to 12 minutes, your increase your power by 15/12 or about 25 percent.

Now, combining the two, the change in power–after a bit of algebra–is given by:

(W2/W1) x (T1/T2)

So, if as Reis said, he wend up exactly 20 percent in weight and in time, his power outbut is unchanged, but he was able to hold that power output for 20% longer. (This is like going from running 1 mile in 8 minutes to running 1.25 miles in 10 minutes. The speed (power) doesn’t change, but you are holding the pace (power output) for a longer time, during which you 25% more work.

The formula above enables you to compare your power output when you go up or down in weight and go up or down in time. For example, if you go from 15 minutes at 95 lbs to 16 minutes at 115 lbs:

Work increase = 115/95 = 1.21 = 121%
Power Increase = (115/95) x (14/15) = 1.13 = 113%