A. Power Clean Cluster @ 80%, 1.1.1.1.1 x 5 sets, rest 3 minutes.
- Went with 215# across. Reps felt clean and good and I did not need to "split clean" any reps.
B1. Clean Deadlift, 5.5.3.3.3, go heavy on these and make it hard @30x0
- 275, 285, 295, 295, 305. Kept all reps at a nice slow tempo
B2. Handstand Push Up @30x0, 3-5 reps, rest 3 minutes.
- This week ditched the abmat so all reps were head to floor at 3-second-down tempo. Managed only 3 reps on each set.
C1. DB Split Squats @ 30x1, 10-12 reps x 3 sets, rest 1 minute between each leg, then rest 1 minute before db rows.
- All sets at 50#. Did not feel comfortable with this movement or tempo until the last set. I'm not gonna lie....these were tough and I did not enjoy one second!
C2. Single Arm DB Row @ 20x0, 8-10 reps x 3 sets, rest 2 minutes.
- All sets at 70#
D. Back Extensions @ 30x0, 12-15 reps x 3 sets, make these tougher by adding a dumbbell underneath the chin.
- Performed with 30# DB
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