Balance Gym
4 x 1 tall clean/1 high hang clean/1 hang clean @ 65%
57.5kg
4 x 3 clean pulls (with one second pause at the knees) @ 85%
77.5kg
Pick-up basketball
Notes: Really enjoyed the clean work, but I got a little loopy on my cleans. Rather than popping the shoulders at full extension and then pulling hard under the bar, I felt as though I was just riding the bar down after a power clean. Pulls were good, but pausing at the knee really zaps the power. It also magnifies your positioning and reminds you to keep the shoulders blades back and down. I did more of a shrug than a high pull. Chris prescribed some core work involving weighted back extensions, evil wheels, and handstand holds, but I got talked into play a few games of basketball.
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