3 Stage Clean:
57.5 x 1/1 (work set)
72.5 x 1
77.5 x 1
90 x 1
97.5 x 1
105 x F*
105 x F*
3 Stage Power Clean:
77.5 x 1/1/1 (work set)
Rack Power Jerks:
57.5 x 3/3 (work set)
72.5 x 3
77.5 x 3
90 x 1
97.5 x 1
105 x 1/1
77.5 x 2/2/2
Clean Pull:
122.5 x 3/3 (work set)
Front Squat:
65 x 3 (work set)
90 x 3
105 x 3/3
Clean Grip RDL:
102.5 x 3/3/3
* Notes:
- Much like yesterday, the 3 stage movements were novel yet challenging. The final sets at 105kg were a bear! I couldn't hold onto the barbell for the last 1/3 of the movement (from above the knees). Instead, I had to drop the weight, reset, and then execute the movement. I was a bit disappointed in myself for having to drop the weight.
- Even though today's workout was part of a "deload" week, it took a long time to complete. Six exercises in one workout seemed a little excessive but it was prescribed. I felt most of my time was wasted preparing for the next exercise.
- Overall, a great workout -- sans the misses in the 3 stage cleans.
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