A – Power clean doubles x 6 sets, no longer than 12 sec rest between reps, 3 min bt sets.
245-250-255-260-265-270 and yes 270 was above parallel, and pretty sure that this is the heaviest power clean I have ever hit, and hitting it for a double. Pretty stoked about that. If it’s not the heaviest, It’s the heaviest I’ve done since 2011.
B – 3 position paused front squat (quarter squat, parallel, quarter squat on concentric), 5 sets of 5, rest 3 min
225 across
C – Split jerk x 2 (alternate front foot each rep), new set EMOM x 10
185 across
First couple of sets felt quite a bit off and awkward but felt better as I went. Chose to go opposite foot first and normal foot second
D1 – Side lying banded clamshells x 8/side
D2 – Banded hip extensions from tall kneeling x 8 (squeeze glutes at top)
D3 – Banded psoas march x 4/side (maintain active hollow)
rest as needed x 5 sets
E – 10 min easy bike @ 100-150 watts
+
8 min breathing work from straddle seated position against wall @ 3162 tempo
All done