20 x bar work
40 x (1+3)3
70 x (1+1)2
90 x (1+1)2
110 x (1+1)2
120 x (1+1)2
130 x M * clark
Power Clean + Split Jerk:
130 x (1+1)1 = 133 * dmax 1
137.5 x (M)2 * clark
117.5 x (1+1)1
117.5 x (1+M)1
117.5 x (1+1)1
125 x (1+1)2
132.5 x (1+1)1 = 135 * dmax 2
132.5 x (1+M)1
132.5 x M
110 x (1+1)2 @ 80%
110 x (1+M)1
110 x (1+1)1
132.5kg Power Clean + Split Jerk
Clean Pull:
147.5 x (2)2
147.5kg x 2 Clean Pull
Back Squat:
20 x bar work
50 x (2)3
70 x (2)2
90 x (2)2
110 x (2)2
130 x 2
150 x (2)3
Reverse Hyper (Roller) + Hanging Leg Raise:
((180 x 14) + (bw x 14))3
Box Jump:
30" x 3
36" x 3
38.5" x 3
* Notes:
- Very frustrating workout. One clark after another. My mind is not in the game at the moment and it needs to change.
110kg Power Clean + Split Jerk
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