A. Build quickly to a heavy complex of 1 squat clean + 1 hang squat clean + 1 front squat - hit #210
these were ok, I didn't use a belt or Oly shoes today. I could tell I got a bit loose on the bottom of the catch as the weight got heavier. Regripping for the hang was tough. I may have been able to push a bit more, but I tried to work up more quickly today. A year ago I hit #185 for a double from the hang (belt and oly shoes), these felt better.
B. Squat cleans #185 15x1 every :20 - these were a mess to start, failed the first rep and another. I put up the full video, I could have cut the miss to start, but you have to take this as an honest whole. I got in a better rhythm as I progress through.
C1. Wt CTB Pull-Ups 2-1-1 #44-#53-#53 - not very happy with these, tough to get the chest up there for me, didn't feel real strong with these today.
C2. 1 arm DB Push Press 3x 5-10 - #60(10) -#70(6) -#70(6) - #60 felt solid and the #70 got tough, my posture really started to go and I used way too much back in this one!
D. Powell Raise - 3 x 4 - #20 - was able to hit the #20 today, felt solid.
Then 3 sets
:30 row/rest 4:00
1- 181m
2- 184m
3- 182m
These got quite ugly. I felt good from 8-20s then could feel the drop-off! I need to focus on pulling all the way through the cutoff time.
these were ok, I didn't use a belt or Oly shoes today. I could tell I got a bit loose on the bottom of the catch as the weight got heavier. Regripping for the hang was tough. I may have been able to push a bit more, but I tried to work up more quickly today. A year ago I hit #185 for a double from the hang (belt and oly shoes), these felt better.
B. Squat cleans #185 15x1 every :20 - these were a mess to start, failed the first rep and another. I put up the full video, I could have cut the miss to start, but you have to take this as an honest whole. I got in a better rhythm as I progress through.
C1. Wt CTB Pull-Ups 2-1-1 #44-#53-#53 - not very happy with these, tough to get the chest up there for me, didn't feel real strong with these today.
C2. 1 arm DB Push Press 3x 5-10 - #60(10) -#70(6) -#70(6) - #60 felt solid and the #70 got tough, my posture really started to go and I used way too much back in this one!
D. Powell Raise - 3 x 4 - #20 - was able to hit the #20 today, felt solid.
Then 3 sets
:30 row/rest 4:00
1- 181m
2- 184m
3- 182m
These got quite ugly. I felt good from 8-20s then could feel the drop-off! I need to focus on pulling all the way through the cutoff time.
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