8th & I (Marine Barracks)
6 x 1 power clean + 1 hang clean
135, 155, 165, 175, 185, 195
Front squat 10 x 3 at 89% (rest 2 minutes between sets)
210
Notes: Surprised myself a bit with how strong I felt on the barbell complex. Power clean at 195 was very manageable and I felt strong driving out of the hole on the hang clean. This used to be a ton of weight for me, but all of the squatting is beginning to pay dividends. Front squats are certainly more difficult after first working cleans, but I got through today's sets okay. Depth was good, but I'm "tucking under" a bit at the bottom. Need to keep hammering away at the hip, ankle, and thoracic spine mobility. Looking forward to going for a new personal record next week!
A freight train is strong, powerful, and steady across long distances. A freight train only goes "off the tracks" if it gets going at a pace faster than it can sustain. Bobby Scott Performance believes that a large volume of sub-maximal efforts paired with intelligently programmed bouts of intensity will develop a strong, powerful competitor with a huge aerobic base -- in other words, "an aerobic freight train."
The Cleans are the best I've ever seen them. Excellent explosiveness on through your hips. Keep hitting each Oly lift 2-3x/week even if it's sub maximal.
ReplyDeleteThe Squat look strong too. You will hit a PR next week for sure. You are "tucking under" bc your hamstrings are tight. Hammer out some extra hamstring mobility next week before you squat. Try and do this the day before. Sometimes if you stretch too much directly before a heavy lift it can inhibit your strength.
BSP