April 15, 2011
April 20, 2011
Some Globular Cluster I’ve Never Heard Of

An extraordinary Sunday (following a completely pissy Saturday), called for some good ole’ fashioned, feel-good deadlifting.

Strength: 5 x 3 Clustered Deadlifts

Clustering, for our purposes, means together but separate. So, in each set of deadlifts, you performed 3 reps, but with 10 to 20 seconds of rest in between in each rep. This emphasizes the initial, un-loaded lift for every rep (as opposed to using the tension built up when lowering the bar from the waist to explode back up into the next rep).

Double Met-Con: Box Jumps/Pull-Ups & DUs/HSPUs

Both met-cons were performed as a 6 min total AMRAP, with half the time devoted to each movement. I.E., 3min of AMRAP Box Jumps followed immediately by 3min AMRAP Pull-Ups. After a prescribed 3min rest, perform another 6min set of 3min AMRAP DU’s followed by 3min AMRAP HSPUs.

Despite the nice weather, no running was prescribed for Sunday, unless of course you attended an Endurance Cert. this weekend, in which case, there was lots, and lots, and lots of running. I’ll put together a write-up of the Cert. later this weekend, but suffice it to say that I had an great time and learned an absolute boatload. I am really looking forward to applying all the techniques, drills, and form corrections, as well as a few of new workouts, in class. Many thanks to Doug Katona, John McBrien, and the rest of the CFE crew for an excellent certification and all-around awesome weekend (despite Saturday’s nasty weather).

Salty flanked by Endurance guru’s Doug Katona (L) and John McBrien (R)


  1. Maiko D. says:

    salty flanks?

    How do clustered deadlifts feel compared to doing it conventionally? Does it tax the back more or did anyone noticed a difference at all?

  2. SBV says:

    I find that “clustered” reps allow you to focus on perfect form for each rep. If anything, it taxes the back less because you’re emphasizing the proper pulling position.

  3. ppetersan says:

    Another crazy week that will keep me out of class, but hopefully not out of the gym. Where was the cert? Sounds like it was a good time.

  4. Maiko D. says:

    Thanks SBV! Guess that’s another thing to add to my “must incorporate once I’m fully recovered” bucket.

  5. SaltyHat says:

    Cert was awesome Peter; this one was held at the Anacostia Operations Facility in Anacostia Park (right across the river from Navy Yard). However, if anyone’s interested, CFE will be holding Cert’s in July (Fredericksburg) and November (Alexandria). I’ll post something about it when each gets a little closer.