Power Clean Maxi

Warm-up with 3 rounds of:

5 pullups
10 pushups
15 squats

then, after working up to your 1 Rep Max

Complete 15 lifts at your 1RM

Take a long rest (1-2 min) between each rep completed.
Post weights to comments.  

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Lizz et al. wading out to begin the Bear Lake Tri. 

You and Your Wetsuit: A Perfect Fit!

by, Lizz Bennett

Triathlon can prove an expensive sport, daunting in the limitless options of gear and endless ability to upgrade anything.  Having a wetsuit is paramount when competing in open-water events and renting a wetsuit is great if you want to try different brands and their different fits.  When renting plan on spending $50-$75 each time.  After you have tried lots of different brands and have found what you want, invest in a quality suit that can last 5+ years without costing too much and an added bonus- you are the only one wearing that suit! Before buying your wetsuit, as yourself some questions.

 

-What will the average water temperature be during most of my triathlons?

-How much am I willing to spend?

-How competitive am I and what distances am I racing?

-Do I have a hard time feeling comfortable with more suit, more restriction: am I a little claustrophobic?

 

After determining your needs, here are some tips for buying a wetsuit:

-The colder the water temperature-the more suit you need. USA triathlon recommends that if you are swimming in water less than 65 degrees, purchase a long-sleeved suit with 5 millimeters or more of thickness. With water temperature over 74 degrees choose a suit that is sleeveless and thinner, although at this point that is personal preference and some people prefer the added buoyancy of a full suit to the thinner suit.

-Each brand has a fit list based on height and weight, go a little small if there is a question as to which size is better.

-When putting the suit on, make sure the crotch area is snug and completely taught so as not to inhibit range of motion in arms. Remember when putting on a wetsuit to take extra care if you have long fingernails, or sharp fingernails.  The outside of your wetsuit can puncture easily.

-Take your time putting in on, don’t rush. That part of the race isn’t timedJ.

-Have help getting suit on so as to measure size and comfort accurately.

-If you can grab the suit, at the stomach, then the suit is too loose.

-Once suit is zipped up, do some arm strokes and make sure you have plenty of room for complete range of motion.

-Different suits have different neck lines-try them all on to see what you prefer.  Remember that when you are racing the feeling of confinement or claustrophobia can be increased, some people prefer a little more room in the neck and chest.

-The differences between a sleeveless suit and long or short sleeves is the warmth factor, personal preference, and amount of buoyancy.

-Entry Level suits can cost around $299.

-Entry Level suits have about as much buoyancy as a pull-buoy.

-Mid to high-end wetsuits can cost anywhere from $499.

-Mid to high-end wetsuits have 4-6x the buoyancy of a pull-buoy

 

Finding a wetsuit that fits you and your needs is a vital part of triathlon.  Remember that if you are swimming in longer distances, you want to put a lot of effort in finding a suit that is comfortable and that will prevent you from an inefficient stroke. Find a suit that will allow for a full range of motion, a good lateral roll-panel on each side. 

 

These are good basic tips to help you find your right fit, remember to have help getting the suit on, by someone who knows what they are doing.  Next week I will have a step-by-step, picture blog on the best ways to get your wetsuit on AND off.

   

Comments

[RyanL. (age 10)]

65

[RussL.]

175X10, 180X3, 185X2

[Em Dawg]

115# max. Don't know how many times I tried 125# and couldn't quite get it. I was using too much back and not enough legs, but let's be honest my legs are thrashed. Thanks for pushing me Juliann.
Lizz thanx for staying positive for me! FZN Rocks!

[JenL]

85; 90X3

[Stephen K]

-Stephen K.
155x6, 165x2, 175x4, 185x3

[Suzanne Martin]

80#

[Sarah Rigby]

85 lbs

[Julie G.]

95 lbs.

[Chaney Packer]

105 lbs
this has been my max for awhile and I can't seem to go higher. Thanks for trying to help me Lizz

[RCR]

185

[Judy B]

70x15 75x1

[Kristin D.]

85 lbs. I could have probobly done more but I stayed up way too late last night.

[Becs]

75 lbs.

[Becs]

75 lbs.

[Becs]

75 lbs.

[Jim B.]

Need to work on ths skill, especially getting under the weight faster. Was awesome watching Kerry this morning! Also, nice job Steve!
155#

[Tara Jones]

85 lbs max. Did half with this weight half with 75. Didn't wanna go heavier because of back

[COURT]

Lizz- I LOVE my wetsuit, It looks great with my wakeboard!!!!
125- 1 time today..Love! Love! Love! you 7:15ers!
120-115-75-110-115-120-120-75-75-etc...jumped around a bit today
Thanks Lizz! I love working out with you!

[Kim]

95 lbs.
I tried 105 three times and could not get it up.

[Taunya K.]

90 lbs. I am going to get the 95 next time!

[Lemon]

105, 110, 115(fell on my bum...went back down in weight)

Today...I break up with the treadmill...it's time...

[Judy B]

Way to go Becs! And Kim looked great! Next time that 105 will be there!
Is anybody going to be able to walk by the end of today?

[Whitney Davis]

80 (6 times)
85 (9 times)

[FitZoner]

lots of misses today. It took a lot out of me.

185 (2)
225 (4 attempts) got 3 missed 1
235 (5 attempts) got 4 missed 1
245 (4 attempts) missed all
240 (4 attempts) missed all

I'm going to go ahead and call the misses "reps" because they took a lot out of me.

[Paul L]

155 max. Couldn't quite get under 165. We started with a bent bar. Who knew that would make a difference.