Wednesday, January 16, 2013

Deadlift, Power Clean, -Squat Clean METCON

A. Deadlift 3, 2, 1; rest 2 min (375, 405, 430 PR all were with trap bar)
B. Power clean; 2, 2, 1, 1; rest 2 min 195, 205, 215, 230 fail and went straight to 225 - this lift felt good after the heavy dead lift)
C. Hang squat clean from below the knee 3 reps x10 sets; rest 45 seconds bw sets (50-65% 1rm for all sets, high speed - perfect mechanics  (got a good sweat rolling here)

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12 min AMRAP: (this might get interesting...)
20 squat clean 95/65
20 squat clean 135/95
20 squat clean 165/115
20 squat clean 195/145
AMRAP squat clean 225/175 in remaining time

I got up to the first rep of 195.  I felt strong but my back is still tired two days later.  Not injured, just very tired.

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