3 Stage Clean:
50 x 3 (warm up)
62.5 x 1/1 (work set)
75 x 1
82.5 x 1
97.5 x 1
102.5 x 1
110 x 1*/1*
3 Stage Power Clean:
82.5 x 1/1/1 (work set)
Rack Power Jerk:
62.5 x 3/3 (work set)
75 x 3
82.5 x 3
97.5 x 1
102.5 x 1
110 x 1
82.5 x 2/2/2
Clean Pull:
100 x 3 (work set)
130 x 3/3
Front Squat:
70 x 3 (work set)
97.5 x 3
110 x 3/3
Clean Grip RDL:
107.5 x 3/3/3
* Notes:
- 3 Stage cleans were a mother-bitch today. I lost the final third stage of the lift (from above the knees) due to a lack of grip strength at 110kg. I had to drop the barbell, reset my grip and make the attempt, which I completed successfully.
- The remainder of the workout was fairly easy considering it's a deload week.
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