2015JAN18 (BUL D3.W9)

Hang Power Clean + Push Press:
20 x bar work
50 x (1+1)5
70 x (1+1)4
90 x (1+1)2 (4:4:74)
100 x (1+1)2 (4:8:78)

Hang Power Clean + Power Jerk:
110 x (1+1)2 (4:10:82)
115 x (1+1)2 (4:14:86)
120 x (1+1)1 (2:16:88)
122.5 x (1+1)1 (2:18:90)
125 x (1+1)1 (2:20:92)
127.5 x (1+1)1 (2:22:94)
130 x (1+1)1 (2:24:96)
132.5 x (1+1)1 (2:26:98) = 135 * dmax
135 x (1+M)2 (4:30:102)
110 x (1+1)10 (20:50:152) @ 80%
115 x (1+1)1 (2:52:154)
120 x (1+1)1 (2:54:156)
125 x (1+1)1 (2:56:158)
130 x (1+1)1 (2:58:160)
135 x (M)2 (2:60:162)
110 x (1+1)1 (2:62:164)

132.5kg Hang Power Clean + Power Jerk

Low Block Clean Pull:
140 x 3 (3:65:167)
150 x 3 (3:68:170)
160 x (3)3 (9:77:179)
150 x 3 (3:80:182)
140 x 3 (3:83:185)

* Notes:

- Long but productive workout.  Haven't done hang cleans, let a lone, hang power cleans in ages and they felt pretty good.  Worked specifically on the timing and generating as much power and extension in my pull -- they weren't bad at all.  The power jerks were fantastic.  I felt incredibly powerful by shortening my dip/drive.  Below is a hang power clean + power jerk at 110kg.  Notice the shorten dip/drive and the resulting ease of the movement?

110kg Hang Power Clean + Power Jerk

(Final Set in the Workout)