A. Power Clean x1 + Hang Squat Clean x1 + Front Squat x1 + Squat Clean x1; 5 complexes; rest as needed (focus on perfect catch position and good front rack - keep feet consistent in each catch)
B. 1 1/4 Front Squats; 4 reps x 5 sets; rest 2min (focus on perfect front rack and squatting mechanics - tech-focused first)
C1. Single Leg Deck Squats; 4 slow controlled reps x3/side; rest 1 min
C2. Two arm KB front rack Box Step Up; 6/leg slow and controlled x3; rest 2 min
D1. Single leg back extensions; 6 reps/leg x3; rest 1 min
D2. OH plate rotations wall assisted from RDL position; 10 reps x3; rest 1 min
+
15 Sec Assault @ 90%
45 Sec rest
15 Sec Row @ 90%
45 sec rest
15 Sec Run @ 90%
90 sec rest
x8-10 sets
A. 165, 185, 195, 205, 205.....man, felt really great today. Everything really snappy. Could have gone heavier, just wanted to stay snappy and good form
B. 185, 195, 205, 215, 225.....again, these felt really good. No pain anywhere. Working on keeping man hands fully trapped around the bar, no fingertips
C1. 4,2, -, first time have done any form of "pistol" and not had pain in my left leg in almost 3 years. Only did the first set and then 1/2 on second set. Didn't want to push and just get out with the "W".
C2. 35KB - not really heavy, just good working weight. I know I'm gonna be sore.
D1. done
D2. I feel a stretch along sides, very low by my hips, I hope thats right.
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