6:45am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:00am- Training session - BB Squat, Powercleans
24kg TGU x 1/1
20kg BU PR x 3 BU FSQ x 3
48kg DL x 5
24kg 2H SW x 10
32kg TGU x 1/1
24kg BU BU PR x 1 BU FSQ x 1
24kg GSq x 5
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10
BB Squat:
warm up
45 bar x 5
135 x 5
225 x 3
275 x 2
work sets
295 x 5 x 3 sets
Powercleans:
75 x 3 x 2 sets (practicing)
125 x 3 x 5 sets (practicing)
hanging from the bar
Indian clubs 2 minutes
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:15am - Complete
Notes - First time wearing weightlifting shoes, new Nike Romaleos 3, jet black, they are sweet, and they felt great. So glad I got these. Definitely helps for sure. Working on depth on the squat, some good reps. Had one not great rep on the 2nd work set, 5th rep, but other than that all other reps were good. Certainly 295 felt heavy, but the squats were solid, better depth, shoes helped, all good. Continue to practice powercleans. Need to make sure I keep my elbows locked into the shrug and don't pull with the arms, use the hips to rack. I would say it's getting better, but this is going to be a long time before I feel like I have a half decent powerclean. However I really like this lift, it's fun, and it's been a good move to deadlift once a week and then work on these for additional pulling practice.
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