A. Hang Squat Clean - build to a tough but not 1RM; take no more than 7 minutes; rest 2 minutes
B. 10-1 135#/95# hang squat clean ladder; rest 5 minutes
C. 3 sets of 30 GHD sit ups; rest as needed b/t sets
post highest load for A, time for B and notes for C to comments
ladder is unbroken, if bar rests on floor in set, start again
no pause is needed at hang in A
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A. 163 (PR)
B. 15:16 @ 110#
C. 30, 20/10, 17/13
First time using lifting shoes, wow. Huge, huge PR on the squat clean, previous was 143#. The bar was just flying up, can definitely do more. Unfortunately my legs are still pathetically weak, front squat hugely limiting factor.
Ladder was absolute pain, 110# was really heavy for me. A fully laid on my back like a dead animal, cause that is how I felt. Hammies still tight from last workout.
B. 15:16 @ 110#
C. 30, 20/10, 17/13
First time using lifting shoes, wow. Huge, huge PR on the squat clean, previous was 143#. The bar was just flying up, can definitely do more. Unfortunately my legs are still pathetically weak, front squat hugely limiting factor.
Ladder was absolute pain, 110# was really heavy for me. A fully laid on my back like a dead animal, cause that is how I felt. Hammies still tight from last workout.
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