Due to being out in the field with OB instructing whitewater paddling for 3 day (July 8-10) I had to adjust my training for the week. I decided to complete the strength work from July 10 & 11 in one training session on thurs July 12.
part 1: July 11
A. HB Back Squat @ 30X1; 3-4 x 6; rest 2 min - 80-90% effort - solid out of bottom
B. Hang Clean - high hang - build to a tough single in 7 min on timer - fast out of bottom
Part 1: July 10
A. Power Clean x 1/Push Press x 1/Push Jerk x 3; rest 90 sec - 80% effort x 3
B. Push Press - build to a tough single in 5 max attempts - rest short; build fast
C. EMOM - [1 PC/2 PP] x 2 x 8 - make weight fast, no grunting or malalignment
Results: July 12
July 11 -
A. 145, 150, 150, 150, 150, 135 - all x 4; backsquats felt heavy today
B. 125 - PR for a Hang Power Clean - opps I totally read this as a HPC and realized later in the day that I should have been squatting, I'd like to think I could have gotten more weight with an actual Hang Clean. This is a huge improvement for me as I do not feel strong at all in the hang position.
July 10-
A. 65, 85, 85
B. 120 - PR, 5th attempt felt good
C. 85
120# Push Press, PR
I had a pull in the low back on my left side the entire workout that never went away, not painful but more of an annoyance. It felt good to be back after 4 days gone from training in the gym!
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