Continental Beef

Continental Clean and other Beefy Activities

Had a great weekend of training.

Went for some single arm deadlifting and suitcase deadlifts on friday night. Had a whole load of fun testing myself on this novel movement.

Then today, got my reverse hyper machine cleaned off and loaded up for a great sunday session.

Warm up
3x10 100kg reverse hyper (not too heavy seen as it's had crap dumped on it for months)
3x10 40kg kettlebell swing
3x15 Press ups
2x10 High pulls wih 70kg barbell

Then set off and worked upto a 150kg Continental clean + front squat + suitcase deadlift. It felt really good to get back into some proper barbell work.

I find the continental clean a great exercise for getting some heavyish weights up to the chest and feel it highlights the fact that you need to pull relax and contract to get the weight up, which is a key factor in all explosive sports. The rate at which you can apply force and relax under control is key.

Finished off with deadlift working upto mid 200's and finished off with all out reps on 200kg. I don't think my Smolov Cycle will materialise but I will certainly using elements from it over the next 4 weeks or so.

Adlington is looming so would be nice to hit some decent weights.

I need to start adding in some presses and jerks, which shouldn't be too hard on the back of kettlebell training.




Continental Beef