Profile Photo
Adam Molano
Main Site 100 Sessions

Benchmarks - Lifts

Posts

Benchmarks

Overview

"If [an] athlete is serious about getting considerably stronger, he needs to incorporate at least one explosive exercise into his routine. And more is even better." - Bill Starr

The barbell lifts include both power lifting and olympic lifting and greatly emphasize the strength, power, and speed aspects (among others) of CrossFit's ten general physical skills.  Proven competency in each of these lifts is a good indication of overall strength and explosiveness.


Results

Lift Date Result From Workout
Deadlift Mar 02, 2011 1 rep @ 365 lbs Deadlift : 1 Rep Max
Back Squat Jul 13, 2011 3 reps @ 260 lbs Back Squat 3-3-3-3-3
Front Squat Mar 04, 2011 1 rep @ 245 lbs 3 times Front Squat 1-10-1-20-1-30
Overhead Squat Feb 14, 2011 1 rep @ 175 lbs 3 times Overhead Squat 1-1-1-1-1-1-1
Thruster Feb 28, 2011 45 reps @ 135 lbs 135 lb Thrusters, Pull-up - Chest To Bars
Shoulder Press Feb 24, 2011 1 rep @ 150 lbs 2 times Shoulder Press 1-1-1-1-1
Push Press Mar 21, 2011 5 reps @ 135 lbs 8 times Deadlifts, Hang Power Cleans, Front Squats, Push Presses, Back Squats
Split Jerk Mar 14, 2011 1 rep @ 230 lbs Split Jerk : 1 Rep Max
Snatch May 11, 2011 1 rep @ 175 lbs Snatch : 1 Rep Max
Squat Clean Jul 05, 2011 5 reps @ 195 lbs 5RM Squat Clean
Clean & Jerk May 04, 2011 1 rep @ 235 lbs 2 times Clean & Jerk 1-1-1-1-1-1-1
Bench Press Feb 18, 2011 45 reps @ 175 lbs 21-15-9: Bench Press and Pull-ups

CrossFit Journal Articles

Read More About The Lifts.

The Burgener Warmup -Mike Burgener
The Stance -Mike Burgener
Clean and Jerk -Mike Burgener
The High Hang Snatch -Mike Burgener
Reviewing The Snatch -Mike Burgener
Receiving The Bar -Mike Burgener
Snatch Grip Position -Mike Burgener