June 27, 2016

Daily score: 6



Workout:

A. Squat clean clusters; 2.2.2x3; rest 20 sec/rest 2 min (tng)





105, 115, 120


B1. Rear foot elevated split suqats; 6-8x3; rest 10 sec





8 x 3 /side


B2. Slam balls; 6 reps as aggressive as possible x3; rest 2 min





6 x 3


C. Half kneeling slam ball halos (rotate the ball around your head.
keep rib cage pulled down and neutral the entire time)





I did 3 sets of 10 in each direction since you didn't specify


D1. KBS; 10 russian swings as aggressively as possible x3; rest 10 sec





53# x 10 x 3


D2. Box jumps; 1.1.1x3; rest 15 sec/rest 3 min (try to jump as high
and land softly)


1.1.1 to 30 inches x 3




It was a long day at work but I was glad I had this to do in the peace and quiet of my garage.  Cleans are feeling so much improved lately...like I have figured out how to be more balanced in the bottom of the catch...I don't hit it perfect every time but I definitely know the feeling when I do.  My upper back gave on the last 2 at 120, I didn't fail or anything but I lost my tension.  Everything else went well...box jumps seemed high...I have not jumped to a 30" anything in what feels like a long time, so they were high but not all too terribly 'soft'.  Thanks!