DVRT - CLEAN & PRESS CHALLENGE
Ultimate Sandbag Training
25th May 2015
A full write-up of the start of my DVRT journey can be found HERE.
This post deals with my DVRT Clean & Press Challenge that I passed on the 25th May 2015. Details below....
DATA will be recorded below every few days.
Click HERE to go to the TRAINING DIARY at the bottom of the screen
|DVRT TRAINING - 28TH April 2015 - 25TH MAY 2015|
|Date||Name||Training Time||Total Reps||Total||RPT||RPE||RPD||HEART RATE||Total Weight|
|Ex. WU and CD||X out of 420||Rounds||MAX||AVG||REC - 1 min||Moved (kg)|
|Thursday, April 02, 2015||DVRT - Workout 1||20:00||4||7.5||6.5||2.5||148||120||n/k||6545|
|Thursday, April 02, 2015||DVRT - 15min FBB||15:00||20||8||6.5||3||154||123||n/k||2727|
|Thursday, April 09, 2015||DVRT - Workout 1||20:00||4||8||6.5||3||143||125||n/k||6545|
|Friday, April 10, 2015||DVRT - 15min FBB||15:00||21||8||6.5||2.5||154||132||n/k||2864|
|Friday, April 17, 2015||DVRT - 15min FBB||15:00||25||8||7||2.5||155||138||151-90||3205|
|Thursday, April 23, 2015||DVRT - 15min FBB||15:00||36||8||7||2.5||156||135||151-98||2740|
|Friday, April 24, 2015||DVRT - 15min FBB||15:00||41||8||7||3||150+||135||n/k||3120|
|Tuesday, April 28, 2015||DVRT - 15min FBB||15:00||27||8||7||3||n/k||n/k||n/k||4418|
|Wednesday, May 06, 2015||DVRT - C & P Challenge||05:00||38||8||7||2.5||n/k||n/k||n/k||1036|
|Thursday, May 07, 2015||DVRT - Workout 1||20:00||206||4||0||0||0||0||0||0||5618|
|Monday, May 11, 2015||DVRT - C & P Challenge||05:00||42||7.5||6.5||2.5||156||115||n/k||1145|
|Monday, May 11, 2015||DVRT - 15min FBB||15:00||25||8||8||3||155||140||155-108||4091|
|Monday, May 18, 2015||DVRT - C & P Challenge||05:00||46||7.5||6.5||2.5||n/k||n/k||n/k||1255|
|Monday, May 25, 2015||DVRT - C & P Challenge||05:00||50||7.5||7.5||2.5||n/k||n/k||n/k||1364|
The actual C&P Challenges are in bold font. The other entries are sporadic training sessions that I undertook to play with my USB.
6th May 2015 - Was walking past my USB and thought about doing a quick clean or rotational lunge....but I stopped. I looked at the bag. The bag looked at me. As my eyes squinted in readiness for battle the Clean and Press Challenge manifested in my gray matter. Hmmmmmmmmm....."Let's do it".
After a quick Clubbell warmup (Mills progressing from 5lbs t 20lbs) and a few Spinal Waves I set my timer and began the challenge.......................
This was going to be an interesting challenge for me. Until I started playing with sandbags a couple of weeks back I had never done Olympic-style lifts before. I had done some single arm Clubbell and Kettlebell Cleans but nothing consistently. I can also count on three fingers how many times I have used a barbell. Cool. Makes the challenge more interesting.
Currently I am 165lbs so fit into the following category:
Men under 170 pounds: 60 pound Strength USB for 50 repetitions
The first 10 reps were cool as you like and allowed me 18 seconds of rest before commencing minute number 2. My strategy was to try and follow an EMOTM (Every Minute On The Minute) protocol. The first minute lulled me into a false sense of security.
The second minute became tough during the latter half. All thoughts of EMOTM became a distant memory!
Minute 3 and the inaccurate Cleans began :) A mist settled on my mind and clouded breathing and focus.
I stopped for 10 seconds to regain composure and poise. Recovered breath and clear focus paved the way for a 'flow-type' minute and a half, Nice!
The 5 minutes were up and I had a score of 38. The inaccurate Cleans 'cost' me about 5 reps and I learned a lot about composure to ensure consistent accuracy. All presses were 'strict' presses with zero push presses. That surprised me as my upper body strength is still work in progress. I was over the moon. A 60lb Strength USB. No prior preparation and going in 'cold'.
This challenge is fantastic. What I particularly like about it is that it is only 5 minutes. A true example of quality over quantity both in terms of assessing performance and what the challenge offers by way of attribute development when one undertakes preparation. I look forward to developing technique and work capacity for this great test.
11th May 2015 - Details to follow....
18th May 2015 - Details to follow....
25th May 2015 - I did it! I passed the DVRT Clean and Press Challenge. Didn't feel particularly strong today but felt I had mental focus. The 5 minute challenge was all that I felt I had in me today so I didn't warm up and dived straight in.
Aim was 10 reps per minute for a total of 50 in 5 mins.
The first 10 were solid. No push presses.
The second 10 felt good. No push presses.
The third 9 felt ok. 'Lost' 1 rep due to incorrect clean. No push presses.
The fourth 9 felt tough. Didn't lose any reps but was considerably slower. No push presses.
The fifth 10 were HARD, Man! Got to 4 mins 50 seconds and had a total of 48. I was finished......BUT......I looked at the clock. 10 seconds remaining. Andy, DO PUSH PRESSES!!!!
Bang. 2 Clean and Push Presses in 10 seconds exactly. As I completed the 50th rep the buzzer went.
In the future I will work toward 50 reps with zero push presses but for now I am over the moon. What makes me particularly happy is the limited preparation required. This means that my current training has helped to prepare me for such a challenge. I am not particularly strong in the upper body (other areas of focus have been more important to me) and I am really happy to have achieved the required minimum. A 60lb USB is perfect and technique is more important to me that load. Great challenge and one that I will 100% repeat.
"Yo, DVRT. I Did It!"
Rocky (maybe ;)
|DVRT ULTIMATE SANDBAG TRAINING - 2nd April 2015 and ONWARDS....|
|Sandbag Weight||Date||Session||Name||Lowest Reps||RPT||RPE||RPD||MAX||AVG||REC - 1 min||Total Weight|
|Total Rounds||Moved - KG|
|72lbs||2-Apr-15||1||DVRT - Workout 1||Avg 10 reps per ex||7.5||6.5||2.5||148||120||n/k||4945|
|50lbs||2-Apr-15||2||DVRT - 15min FBB||20||8||6.5||3||154||123||n/k||2727|
|72lbs||9-Apr-15||3||DVRT - Workout 1||Avg 10 reps per ex||8||6.5||3||143||125||n/k||4945|
|50lbs||10-Apr-15||4||DVRT - 15min FBB||21||8||6.5||2.5||154||132||n/k||2864|
|47lbs||17-Apr-15||5||DVRT - 15min FBB||25||8||7||2.5||155||138||151-90||3205|
|28lbs||23-Apr-15||6||DVRT - 15min FBB||36||8||7||2.5||156||135||151-98||2740|
|28lbs||24-Apr-15||8||DVRT - 15min FBB||41||8||7||3||150+||135||n/k||3120|
|60lbs||28-April-15||9||DVRT - 15min FBB||27||8||7||3||n/k||n/k||n/k||4418|
|60lbs||6-May-15||10||Clean and Press Challenge||38||8||7||3||n/k||n/k||n/k||1036|
|60lbs||7-May15||11||DVRT - Workout 1||206 reps||8||7||2.5||151||127||141-91||5618|
Total weight moved is in KG. To calculate LBS multiply by 2.2.
1. DVRT Ultimate Sandbag Workout 1 - 4 Rounds. 30 seconds work, 30 seconds rest. (https://www.youtube.com/watch?v=HH0e50yymkA) - Undertook twice
2. 15 Minute Full Body Blast (https://www.youtube.com/watch?v=3A3UIptksP4) - Undertook 4 times.
3. Clean and Press Challenge - as many as possible in 5 minutes (60lb Strength USB) (http://ultimatesandbagtraining.com/pages/dvrt-clean-and-press-test)
DVRT - ULTIMATE SANDBAG FITNESS
Ongoing training from March 2015
Dynamic Variable Resistance Training