PR Restraint 

When you attempt a PR, you are typically maxing out your effort on a lift, usually at the expense of optimal form. How often do we say – “It was ugly, but it’s a PR so I’ll take it!”.

So you might ask why shouldn’t we attempt a PR each time we lift?  Quite simply it can lead to training your body to perform improper movement – muscle memory.  If we are consistently moving inefficiently, our bodies will adapt to this movement pattern and make it the “norm”.  This breakdown in form will then transfer to all our lifts – not just the PR attempts.

As coaches we often ask our athletes to drop the weight on the bar and work on form. We do this because consistent mechanics is of the upmost importance. Improving the mechanics of lifts is the fastest and safest path to surpassing a personal record.

-Marcel

Deadlifts x2
Every 2 minutes, lift.
60-65-70-75-80%

21-18-15-12-9-6-3
Russian KBS (70/53#)
Down-ups

Compare to July 6/15

Don't be scared. He's just a teddy bear.
Don’t be scared. He’s just a teddy bear.

21 thoughts on “PR Restraint ”

  1. Group WU

    Deadlifts x2
    Every 2 minutes, lift.
    60-65-70-75-80%
    50%-160
    190-210-225-240-255

    21-18-15-12-9-6-3
    Russian KBS (70#)
    Down-ups

    Time = 7:05 (20# heavier over 2015)

    6:40 July 2015 @ 50#

    Cash out 1 min plank

  2. Mobility x 1
    Tabata warm-up

    DL x 2
    Lift every 2 minutes
    60, 65, 70, 75, 80%
    105, 110, 120, 130, 135

    WOD
    21-18-15-12-9-6-3
    Russian KBS @ 53#
    Down ups

    12:36 RX

    July 6/15 was 11:03 @ 35#

    Cash out: 1 min plank

    Great coaching Patrick!

  3. Fun 7 a.m. class with Coach Patrick

    Deadlifts
    150-180- 195(?) -210-210-240
    Managed to do the 75% lift before I was supposed to, so I did it again🙃

    Wod rx’d
    Time 7:40

    1 min plank unbroken

  4. MOB + WU

    Press
    95#-105#-115#

    Ring Rows
    21-18-15-12-9-6-3

    20 sec Plank
    TIME: 10:35…I think

    $OUT – 1 min Plank

  5. Deadlifts x2
    Every 2 minutes, lift.
    60-65-70-75-80%
    225-235-255-265-285
    21-18-15-12-9-6-3
    Russian KBS 70#
    Down-ups

    8:26

    Tried to keep up to Heather but she was cruising today 🙂
    Thanks Patrick!

  6. Deadlifts x2
    Every 2 minutes, lift.
    60-65-70-75-80%
    Warm up at 50% 105#

    125#-135#145#-155#-165#

    21-18-15-12-9-6-3
    Russian KBS (70/53#) used 35# couldnt find the 40#
    Down-ups- did pushups from a box instead. Down ups hurt my feet and so did jumping today.

    Time- 9:35

  7. My 5k time scared me last week so I’ve been trying to run more! This no rugby thing is slowing me down ! And I need to get back on track !

    3k : 15:20

    Deadlifts x2
    Every 2 minutes, lift.
    60-65-70-75-80%
    145,165,170,180,195

    21-18-15-12-9-6-3
    Russian KBS (53)
    Down-ups

    6:56 rx

    Cash out 1 min plank

  8. Went light on the deadlifts, worked up to 155

    KBS at 35#
    Walked most of the down up after the first two sets

    11:40

  9. Deadlifts x2
    Every 2 minutes, lift.
    60-65-70-75-80%
    115 – 125 – 135 – 145 – 155

    21-18-15-12-9-6-3
    Russian KBS (45#)
    Down-ups

    9:24
    Work on grip strength to go heavier next time

    1 min plank unbroken

  10. mob
    group wu
    deadlift x 2
    every 2 min lift
    135 wu 155×2 185×2
    195×2 205×2 215×2
    WOD
    21-18-15-12-9-6-3
    russian KBS 50#
    down up
    tim8:56

  11. wux1 + group wu

    Deadlifts x2
    Every 2 minutes, lift.
    245-275-295-315-335

    WOD Rx
    21-18-15-12-9-6-3
    Russian KBS (70#)
    Down-ups

    8:21
    PR of 12 seconds + 20# for KBS

  12. Tabatta group warmup

    Deadlifts x2
    Every 2 minutes, lift.
    60-65-70-75-80%
    95-105-115-125-135#

    21-18-15-12-9-6-3
    Russian KBS (35#)
    Down-ups
    9:36 🙂

    1 min plank unbroken cashout
    The bob marley makes the planks easier…not sure how though.

  13. Mobility x 1
    Tabata warm-up

    DL x 2
    Lift every 2 minutes
    60, 65, 70, 75, 80%
    140-150-160-175-185

    WOD
    21-18-15-12-9-6-3
    Russian KBS @ 53#
    Down ups

    Time: 8:14 Rx

    Cash out: 1 min plank

  14. Forgot to post yesterday

    Deadlifts x2
    Every 2 minutes, lift.
    60-65-70-75-80%
    140-150-160-170-185

    21-18-15-12-9-6-3
    Russian KBS (70/53#)
    Down-ups

    11:19 as rx’d

  15. Deadlifts x2
    Every 2 minutes, lift.
    60-65-70-75-80%
    80# – 90# – 95# – 100# – 110#

    21-18-15-12-9-6-3
    Russian KBS (35#)
    Down-ups
    Time: 10:21

  16. WUx1
    Group WU

    Deadlifts x2
    Every 2 minutes, lift.
    60-65-70-75-80%
    50%-160
    235-255-275-295-315

    21-18-15-12-9-6-3
    Russian KBS (70#)
    Down-ups

    Time = 6:26 (20# heavier over 2015)

    Cash out 1 min plank

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