A. Power Clean; 2.2 x 4 sets; rest 20 sec; rest 3min
B. Back Squat; 3-4 reps x 4 sets; rest 3min
+
5 Sets:
Assault Bike 90 seconds @ 300 watts
5 Squat Cleans @ 225#
25 UB Wall Balls @ 30#
rest 3min
+
C1. Single leg wall assisted good mornings; 6/side x 3 sets; rest 30 seconds https://www.dropbox.com/s/
C2. Single leg hamstring bridge on boxes with medball OH; 6 reps/leg x 3 sets; rest 60 seconds https://www.dropbox.com/s/
B. Back Squat; 3-4 reps x 4 sets; rest 3min
+
5 Sets:
Assault Bike 90 seconds @ 300 watts
5 Squat Cleans @ 225#
25 UB Wall Balls @ 30#
rest 3min
+
C1. Single leg wall assisted good mornings; 6/side x 3 sets; rest 30 seconds https://www.dropbox.com/s/
C2. Single leg hamstring bridge on boxes with medball OH; 6 reps/leg x 3 sets; rest 60 seconds https://www.dropbox.com/s/
A. 215,225,225,230....feeling better on these TnG. Not pulling me around as much.
B. 315, 335,345,355...4 for all except last set 3. Could definitely feel my TFL/Hip. some slight pain but not enough to prevent me wanting to grind/strain for reps. Will have to monitor how I fell next few days. Might need to work in some hop mobility work.
Sets were 4:15, 4:20, 4:20...couldnt do last 2 sets, time. AB was on opposite of gym as bar and WB target. They don't want us to move the bike either. Probably 75ft job after bike. I could only do 10 @ 30# unbroken then had to switch to 20# for last 15 reps. But no breaks and kept going. Cleans felt pretty good, took about :50-1:00 for the 5.
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