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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness? |
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#1 |
Member
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ANOTHER POLL- power clean ratio/deadlift
So, what's your power clean/deadlift ratio?
Mine is 0.58 |
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#2 |
Member
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Re: ANOTHER POLL- power clean ratio/deadlift
0.54 - but I carry a glute injury so my ratio should probably be 0.5
s |
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#3 |
Member
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Re: ANOTHER POLL- power clean ratio/deadlift
PC = 52.6% of deadlift
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#4 |
Member
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Re: ANOTHER POLL- power clean ratio/deadlift
For the little it's worth, Rippetoe's much maligned strength standards would have an intermediate 181lbs. male with a 315lbs. DL and a 194lbs. PC, working out to 61.58%. Picked 181lbs. male as that's the closest to the assumed "typical" crossfitter.
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#5 |
Member
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Re: ANOTHER POLL- power clean ratio/deadlift
I haven't done max power cleans before, but my Squat Clean to DL ratio is 0.59. My DL has probably gone up since I last tested it though, so the ratio is likely a bit lower. And power cleans would make it lower still.
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#6 |
Member
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Re: ANOTHER POLL- power clean ratio/deadlift
65%, but I'm nursing back from a lower back injury. ~205 clean, ~300 DL.
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#7 |
Member
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Re: ANOTHER POLL- power clean ratio/deadlift
pc 202 (bwt) / dl 325 = 62%
If I dl more often, will pc increase or would dl increase by working pc? Just in case, I'll work both. |
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More power, less squishy --- Crossfit, the natural meat tenderizer --- certs: L1, Oly, KB, mobility |
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#8 |
Member
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Re: ANOTHER POLL- power clean ratio/deadlift
Strengthening your DL will transfer to your PC more than strengthening your PC will translate to your DL. Reason being that your PC is limited more by your technique, hence your weight will be significantly lower than your DL and any work done on PC will have less of an impact on your raw DL strength.
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M/22/5-11/205 |
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#9 | |
Member
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Re: ANOTHER POLL- power clean ratio/deadlift
Quote:
"If weights are lifted at a slow speed, the lifter gets good at lifting them at that slow speed... So slow deadlift training will not make the clean move faster...High speed training with enough weight to make high power production necessary makes for usable strength at a wide range of speeds.." That is why Westside uses dynamic (speed) days with only 50-75% of their 1RMs to increase their slow lifts. |
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m 23 5'7" 192 lbs. Angie 9:13, Grace @ 225lbs 4:15, Elizabeth 3:40, Fran 2:09, King Kong 2:11, Back Squat 505, Deadlift 505, Press 235, C+J 325, Snatch 255. Log | YouTube Last edited by Kevin Simons; 05-02-2010 at 10:27 PM.. |
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#10 |
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Re: ANOTHER POLL- power clean ratio/deadlift
Okay, after rereading the section in SS, there is definitely more to the equation than what I just posted. The two definitely do contribute to each other. It should be obvious, using Rip's example, that a man with a 500lb deadlift is going to clean more than the man with a 200lb deadlift. Deads develop isometric and concentric strength needed to maintain a rigid back in the pull, increases motor unit recruitment, and disinhibits the nervous system against heavier weights. They just don't make the clean a lot faster, but cleaning will certainly make a deadlift more powerful.
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m 23 5'7" 192 lbs. Angie 9:13, Grace @ 225lbs 4:15, Elizabeth 3:40, Fran 2:09, King Kong 2:11, Back Squat 505, Deadlift 505, Press 235, C+J 325, Snatch 255. Log | YouTube Last edited by Kevin Simons; 05-02-2010 at 10:24 PM.. |
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