Today -
warm up
above knee hang power clean -
1x5 w/ 45, 95, 115 lbs
1x3 w/ 135 lbs
1x2 w/ 145, 155, 165, 175 lbs
3x3 w/ 185 lbs (these felt fantastic today. I had one rep that felt as close to perfect technique as I've done so far. I discovered a new technique point today. When I'd drop into the hip hinge position, I found that getting a more forward torso position (instead of upright), helped me generate a lot more power from the bottom of the hang (more tension on glutes and hams, and more elastic effect). I found in that position, after I had dropped down into the hang, that I could generate a real quick drive up (and it was almost like I dropped down very quickly and slightly before this, even though I was at the bottom of the hang.) I found this technique helped me to generate more power catch the bar in a better and higher position. I also found that I could wedge my hips forward into the bar, and that helped me get more power as well (instead of just extending completely vertical into straight triple extension, although trip extension definitely occurs.) I need to remember to get a more forward torso position on the bottom of the hang, and wedging my hips forward into the bar when exploded at the top.)
front squat -
1x1,2,3,4 w/ 245 lbs (Tough until the last set where I psyched up. I think I was going a little bit through the motions on the first 3 sets, as the 4th set was significantly easier than the 3rd. I've tweaked my form a little too. I stand slightly wider, with toes slightly more out, and I focus on relaxing on adductors on the way down to get my hips and knees out.)
unilateral DB RDL -
3x3 each side w/ x2 85 lbs
DB Bulgarian squat -
3x3 each side w/ x2 60 lbs
calf raise -
3x10 #265
roll out from knees -
3x7 BW
Awesome session. Hang power cleans felt really great, definitely easier than last week. I need to remember to get a more forward torso position on the bottom of the hang, and wedging my hips forward into the bar when exploded at the top.)
