2015APR30 (COW D4.W6)

Low Block Power Clean + Power Jerk:
20 x bar work
40 x (1+1)8
50 x (1+1)3
60 x (1+1)4
70 x (1+1)3
80 x (1+1)2 (4:4:73)
90 x (1+1)2 (4:8:77)
100 x (1+1)2 (4:12:81)
110 x (1+1)2 (4:16:85) = 113 * dmax 1

60 x (1+1)5
90 x (1+1)2 (4:20:89)
110 x (1+1)2 (4:24:93)
120 x (1+1)2 (4:28:97)
125 x (1+1)2 (4:32:101)
130 x (1+1)2 (4:36:105) = 133 * dmax 2

130kg Low Block Power Clean + Power Jerk

Heavy Hammer II Leverage Bar (Hammer):
3.75# x 30 L/R
3.75# x 20 L/R
3.75# x 10 L/R

Captains of Crush:
#2 x (1 L/R)3

* Notes:

- Elbows remain on fire but I adjusted my grip slightout outwards and it helped, but the pain remains. Nevertheless, I got 130kg for a double and was very pleased.