Fri, 28 Apr 17

Block 11, Wave 3 - Deload Cleans

I feel good heading into my highlander comp this weekend, but still figured I'd drop my intensity a little bit today to try and prevent myself from doing anything too stupid.  Everything felt smooth today and it was a quick and easy training session.

Seated DB Box Jumps

5xBW to 30"

3x3x20 to 30"

These were super easy today since I lowered the DB weights and I was hitting epic levels of triple extension.

Power Clean and Jerk (no hook)

clean complex x 45

press complex x 45

3x95

2x145

1x185

1x235

1x245 - Best clean

1x255 - Best jerk

I reduced my planned intensity today by about 20% and switched to powers to rest my legs a little more and also work on going up and staying up since that's what I'll be doing this weekend.

Hang Power Snatch (from the hips, no hook)

5x45

2x95

3x5x115

I kept my intensity as planned, but dropped my volume from 5 sets to 3 sets.  I also didn't hook on cleans or snatches today because I wanted my thumbs nice and fresh for Sunday.  Feeling fast so hopefully I will be able to throw things high and accurately in 2 days.