Afternoon Session:
Hang Cleans: 88 x 5/5, 132 x 5, 154 x 5,
176 x 5/3/3/3
Pull Ups(strict): 5/5/5/5/5
One Arm Push Jerk: 80 x 5, 90 x 3, 100 x 3,
110 x 2
DB Row: 120 x 12!
1-Mile Run: 7:32
Evening Session:
Standing Abs: 75 x 12, 85 x 12, 90 x 12, 95 x 10
Back Extension: 25/25/25/25
Suitcase DL-Hold(30-sec): 100/115/130/145
Box Depth Jumps(18/24/30"): 9 sets
Box Jumps(Broad): 36" x 5, 42" x 5
Box Squat Jumps(18"): 36" x 5, 42" x 5
Speed DL: 110kg@12 x 1-2, 140kg x 1/1/1/1/1/1
Step Up Jumps: 5 each leg
Waiter's Lunge Steps(45#): 30
21" Box Jumps: 30
*Hang cleans felt fast and explosive, push jerk
were strong but still having trouble getting in
the right position with my left shoulder. The mile
run was at comfortable pace, just need to get mentally
stronger for a harder run.
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