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

[Juliann]

105 today, almost had 115. Glad you were there today for me, Em!! Love ya. Still totally taking credit for Kerry's 255 he put up. It was my idea, you know. :)

[Christine]

95 (2) 100 (2) 105 lbs 11 times. I will push it to 110 next time. I felt the tweek a little bit on the last three
Everyone was amazing to watch today. So much determination. Meg you Rock Star! Since I know I can't out run you and your guns are their own show I promise to NEVER talk back to you at class:)
I have loved being part of this community! You all are inspiring!

[Troy H.]

190

[Kris]

110 -2x plus many, many misses
105 -9x pls many misses
100 -4x and started missing also, too tired

I used my back way too much! I'm going to regret this. Need to work on technique more next time and not so much how heavy.

[Julie]

Guess I forgot to check my ego at the door today....pretty frustrated with my power clean and my run!

[Amanda]

95-9
100-6
I can't say it enough, I love Tuesdays!!!

[tree]

95lbs (13)
100lbs (2) and seriously like 5 to 10 almost
I feel like I have been kicked in the gut this week! My stomach may have bruising....

[Rob H.]

135 (1 attempt)
155 (10 attempts - good weight for me to get under and complete)
165 (1 - that was hard for me)
160 (3 - lots of misses - but finally got three)

[Shay]

75 easy
85 good weight
90 hard - used too much back need to work on timing
95 couldn't do - fell on butt
Didn't count but was around 15

[mariana]

115 lbs x 15
tried 120 a number of times, but just could get it to rib height. i can't believe 5 lbs. makes such a difference!

[matt]

145# tried 155 - 5 times and missed everytime.

[Chad]

155 15 reps

[tara walton]

I'm damn sore from yesturday. Max on 120, tried 125 came real close. Had a hard time gripping the bar, because hand is still open from the rip last week. Not looking forward for tomorrow. I hope I can move.

[Adam and Lindsay]

Adam 155 and Lindsay 5 @ 75#, 5@ 80# and 5 @85#... I forgot to post us!

[Julie Newman]

totally out of it last night. It took me a while to get into the groove of things. Around my 9th time, I finally got it. 15 x 115.

[ashlan]

100. 105 next time:)

[craig c]

175lbs for most of the reps
180lbs one time
failed at 185 and 180 a few times