Friday 20/09/19
Week 1 / Day 4
3 Position C&J complex (ground, below knees, above knees)
4 sets:
1 complex @ 52.5 kg
1 complex @ 57.5
1 complex @ 60
These were awesome - the cleans felt moderately easy and even the jerk was good. Focus was on hip extension, squeezing the glutes in the power position then pulling myself under the bar.
Clean pulls
3 x 77.5 kg
3 x 77.5
3 x 82.5
3 x 82.5
No issues. Just like the snatch pulls - tried not to extend too early. Power through the legs.
Front squats
3 x 67.5 kg
3 x 67.5
3 x 67.5
3 x 67.5
3 x 67.5
Felt good! Reps were fast out of the hole.
Good mornings
3 x 40 kg
3 x 40
3 x 40
3 x 40
3 x 40
Accessory work. Thought I’d be able to get up to 45kg lol, but 40 felt heavy! Kept the scaps pulled down and back to keep back neutral through entire movement and squeezed the glutes when finishing each rep.