Thurs, 29 Dec 16
Block 9, Wave 1 - Clean/Assistance II
Today I trained moving myself faster multiple times in a row, moving a barbell faster through full ROM, and moving a barbell faster through partial ROM with an extended duration of effort. Then I did 50 pullups, some shoulder work, and finished with working abs and low back (not to be confused with my "CORE").
Box Jump Series
5 sets of 3xBW over 20" - Trying to minimize my ground contact time between jumps.
Clean & Jerk
complex x 45
3x95
2x135
1x185
6x2x215
Shankle Complex
1x95
1x145
1x205
2x1x235 - The most difficult part of this complex for me is the hang clean from the 1st/power position and as such, this is my basis for intensity for now.
Neutral Grip Pullups/6 Way Shoulder Raise
3x{10xBW/12x10}
2x10xBW
Reverse Hypers/Paused HLR
2x{15x200/10xBW} - I was getting super crooked on both of these exercises during the second sets so I dropped the third sets rather than continue when my middle parts were too fatigued to stabilize well.
