Dead Lift - build quickly to a heavy 1; not a 1RM effort
+
Hang Power Clean - build quickly to a heavy 2; not a 2RM effort
+
Press - build quickly to a heavy 3; not a 3RM effort
+
Grace practice - power clean and overhead touch and go reps
(choose a weight you can perform 5 manageable but challenging reps; rest 1 min; repeat 6 times; work on speed and good reps!)
post loads and notes to comments
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DL: 130 kg (1RM 140 kg)
HPC: 65 kg (1RM 70 kg)
Press: 50 kg (1RM 57 kg)
Grace practice @ 45 kg
DLs felt pretty light at 130. Cleans were a bit off today, smashed my knee yesterday and it is still a bit tender. Went for a lower weight on Grace practice, figured this was a good opportunity to practice push jerks, still the movement that I the most difficulty with. Starting to feel a lot better, but flexibility still limiting me overhead.
HPC: 65 kg (1RM 70 kg)
Press: 50 kg (1RM 57 kg)
Grace practice @ 45 kg
DLs felt pretty light at 130. Cleans were a bit off today, smashed my knee yesterday and it is still a bit tender. Went for a lower weight on Grace practice, figured this was a good opportunity to practice push jerks, still the movement that I the most difficulty with. Starting to feel a lot better, but flexibility still limiting me overhead.
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