DWC
6 x 1 hang power clean/1 high-hang clean/1 power jerk @ 70-75%
70kg
Front squats 6 x 6 @ 70%
165# (~75kg)
Core: Complete 5 rounds of:
10 Russian twists (45# bumper plate)
5 Paloff presses/side
Notes: Tons of volume for a Wednesday night. Seems like this is how it's going to be moving forward, so I better adjust quickly. Oly complexes felt heavy, even though 70kg is a moderate weight for me. No pop on the hang power cleans, no agressive pull-under on the high-hang squat cleans (and difficulty standing up out of the bottom), and no explosiveness on the power jerks. Front squats were also brutal. I'm using a 1 RM of 106kg (~233#). This may be slightly high for me judging by my difficulty last night with sets of six at 165#. Upper back was rounding badly on last two reps of each set with elbows dropping significantly.
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