A – Power clean cluster – 1.1.1.1.1 x 4, rest 10 sec/90 sec215 – 217 – 220 – 225
Set 2 and 4 felt the best. The set at 225 really focused more on driving rough my heels, good torso position and hip drive. It was nice to finish on a string not me here.
B – Back squat – build to a 10RM
(rest exactly 3 min)
305
Didn’t think I was going to finish all 10, rep 10 felt like trying to finish a 1RM
C – Back squat – 10 reps @ 95% of B
(rest exactly 3 min)
289
D – Back squat – 10 reps @ 90% of B
275
Knee tracking was not pretty from rep 8 or so on.
E1 – Reverse hyper x 15
E2 – Side to side cossack squats x 6/side
E3 – Straddle leg lifts x 5-6 into iso hold ALAP, rest as needed x 3 times through
will make up this evening
Will not have access to to yoke tomorrow so did that with reverse hyper work. I know it will not achieve the same stimulus as it would being in the middle of tomorrow’s work but didn’t want to miss the work completely. Is there anything else I can add tomorrow in its place?
+
Mobility work 20-30 min