A. Halting clean deadlift (3 sec pause at top) + finish @ 1123; 3 x 3; rest 90 sec
(perfect posture; shoulders must stay slightly over the bar during pause. After pause, extend completely slowly, use glutes to slightly hyperextend hips, lean back on heels as much as possible)
B. Clean & jerk - 65%x1x5; 70%x1x5; 75%x1x5: 15 sets x 1 rep and more at end; 1 min b/t sets
(Start at 65% for 5 singles; then 70% for 5 singles; then 75% for 5 singles; these first 15 reps on the minute; If all successful, take up singles gradually AHAP for day off the clock; keep taking up clean or jerk if one fails well before the other)
C. Clean pull; 3 x 5 reps; rest 90 sec
(weight by feel - must have perfect posture (chest up, back arched!) in first pull and speed at the top; should be 90% of clean +)
D. Front squat @ 10X0; 5 x 3 reps @ 80%; rest 2 min
A. 155x3, 175x3, 195x3
ReplyDeleteB. 141x5 singles, 146x5 singles, 152x5 singles
C. 155x5, 175x5, 195x5
D. 160x3, 165x3, 171x3, 176x3, 180x3, 200x1, 221(f)
Almost had the 221 for 1, but just couldnt get past the sticking point at parallel. If this hadnt been at the end of a workout with full cleans and such in it I probably would have gotten it. Always another day!