Was a great day until the Hang Power Cleans!!! Just tweaked the back picking up the bar from the floor... Bad positioning combined with fatigue and the quickness of trying... Sucked, but maybe I got smarter... As soon as I felt the low back, I stopped...
Did NOT use a belt on the Squat Cleans (went to 225#) and the Front Squat (185 @ 21 reps)...My own little rule has been anything over 185 (bodyweight), put the belt on...
I felt good today and wanted to "work the core"... Well, it was either a good workout that I had to stop, or I should stick to my rule of thumb!
Warm-Up
90s Row
5 Push Ups
10 Slow Air Squats
30s Alt. Warrior stretch
BBWU
HANG SQUAT CLEANS
On the 90s x 7 rnds:
55%
60%
65%
70%
75-85% for last 3 sets (record these wts)
FRONT LOADER (indy)
5 Minutes to perform:
Push Press
21 @ 135/95
21 @ 155/105
Max @ 185/135
3 Min Rest
5 Minutes to perform:
Front Squat
21 @ 135/95
21 @ 155/105
Max @ 185/135
3 Min Rest
0-5min to perform:
Hang Power Cleans
21 @ 135/95
21 @ 155/105
Max @ 185/135
Val & Syd did this as a combo w/ 40 reps...lighter wt.
Wendt ~ 175-185-205 / PP 95-115-145 (2 Reps) / FS Rx (8 Reps) / HPC 95-115-145 (8 Reps)
tb ~ 195-210-225 / PP (1 Rep) / FS (9 Reps) / HPC quit...back went tweakey
I will praise my God all the days of my life.
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