March 23, 2013
March 25, 2013
Monday, 3/25/13
Prep Sets:
3 x 3 Pause Extensions
– pause below knee, above knee, mid-thigh hang (hi-hang), then high pull
Work Sets:
Option A (beginners to moderate):
– 6 x 3 Power Clean
Option B (experienced / advanced):
-2 x 2 Power Clean
-2 x 1 Power Clean + 1 Hang Squat Clean
-2 x 1 Hang Squat Clean + 1 Squat Clean (from floor)
-2 x 1 Squat Clean (from floor)
Finisher:
2 x 10-15 Side Bridges (scale up w/ feet on 12” box)
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Ok so full cleans at 86% of my max the day after doing 150 wall balls felt pretty casual. I started the working at 45 or 50KG and finished my 2×1 squat cleans at 62KG. That was ~86% of my max. Hicups came mostly when my grip was not properly reset from the previous rep on the PC–>HSC, PC–>HSC–>SC and HSC–>SC sets. There were only a couple instances where my hips shot up early. one instance where I choked myself with the bar and one missed squat clean because the bar got way out infront of me (this was a result bad addjustments in grip after completing the hang squat clean.)
worked up to 165#. B option
Starting to feel better about all my oly lifting in general. I know it will continue to be an ongoing thing, but my confidence is building for sure.