2016SEP01 (BRU D4.W6)

Power Clean + Power Jerk:
20 x bar work
50 x (1+1)5
65 x (1+1)2
80 x (1+1)2
95 x (1+1)2
110 x (1+1)2
120 x (1+1)1
130 x (1+M)1
135 x (1+M)1
140 x (1+1)1 = 143 * dmax
145 x (M)2

140kg Power Clean + Power Jerk

Power Clean:
125 x 1
132.5 x 1
140 x 1
145 x M
142.5 x 1
145 x 1 = 148 * dmax 1
147.5 x (M)2
127.5 x 1
135 x 1
143 x 1
146 x 1 = 150 * dmax 2
151 x (M)3
129.5 x (1)6 @ 85%

146kg Power Clean

Clean Pull:
161 x (2)3

161kg x 2 Clean Pull

Back Squat:
20 x bar work
75 x 5
115 x 4
145 x 3
165 x 2 = 174 * dmax
175 x M
150 x (1)6 @ 85%

165kg x 2 Back Squat

Reverse Hyper (Roller):
(180 x 20)3

* Notes:

- An extremely long workout but very productive with a power clean of 146kg. My power jerks are a complete abomination, and need some serious work and intervention.  Furthermore, my back squat was pure shit.  I need to get my legs stronger because at this point they are as weak as a 12 day olds.

129.5kg Power Clean