WL:
1) Power Clean: 2RM – 2X1@95%, 2X1@90%
2) Power Jerk from blocks: 2RM – 2X1@95%, 2X1@90%
Accessories:
Clean High Pull from blocks: 5rm – 5X1@95%, 5X1@90%
Note: The goal is to pull to the middle of the rib cage. This means weight should be heavy but elbows should still break. Knees MAY re-bend.
Strength/Skill:
1a) Strict C2B Pull-ups: 3XME unbroken – if less than 4 unbroken, rest and complete 8
1b) Strict GH Raise: 3X8 with controlled tempo throughout
M/35/94kg
WL:
1) 245 — 235, 225 (-10)
2) 285 — 270, 260 (+10)
Accessories:
1) 285 — 270, 260 (+10)
Strength/Skill:
1a) 8 across
1b) Done
M/32/69kg
WL:
1) Power Clean: 2RM – 70kg-80-90-100-105-110-116-120-123(1). Missed second one by going into squat.
2X1@95%. 114
2X1@90%. 108
123 is a power clean pr. It was really close to being too low but I’m gonna count it.
2) Power Jerk from blocks: 2RM – 110kg
2X1@95%. 105
2X1@90%. 100
On the second rep at 110 I tweaked something in my low back so I stopped. I tend to arch a bit when I do power jerks. These are a huge weakness of mine considering I did a 3rm split jerk a few days ago at 130kg.
Accessories:
Clean High Pull from blocks: 5rm –
5X1@95%
5X1@90%
Skipped. Don’t want to do anything else with my back.
Note: The goal is to pull to the middle of the rib cage. This means weight should be heavy but elbows should still break. Knees MAY re-bend.
Strength/Skill:
1a) Strict C2B Pull-ups: 3XME unbroken – if less than 4 unbroken, rest and complete 8
16-12-9
1b) Strict GH Raise: 3X8 with controlled tempo throughout
Somehow these were worse today than last week. Ouch.
1. 220 PR double, 225×1 PR single, 215, 210
2. 210
1. 195, 180, 175
1. 7, 6, 5
2. 8s ouch
All my weaknesses crammed into one day
WL:
1) 100
2) 90
Accessories:
90
Strength/Skill:
1a) 13-10-9
1b) Done
M/25/77kg
WL:
1) 95kg (+2kg PR); 90, 86
2) 92kg (+2kg PR); 87, 83
Accessory:
1) 113kg; 107, 102
Strength:
1a) 12, 12, 9