@ 5:30pm
a) 3x3 front squats (rest 1:30)
295, 315, 335. felt strong here. back to going heavy on front squats and these sets of 3 felt solid. need to continue to focus on positioning during these.
b) 3x1 front squats (rest 1:30)
355, 375, 385. the last set felt real heavy but completed the rep without any problems. for not doing heavy front squats in a while, and wearing nanos, coming within 20# of my all time PR without any failure seemed like a good session.
c) 5x1 clean (rest 1:30)
@ 70, 75, 80, 85, 90%
250, 270, 290, 305, 325. all felt good. getting into that bottom position pretty fast, then standing them up was no problems after working up to a heavy front squat prior to it.
d) emotm x 7:00- 3 tNg power cleans
205, 225, 235, 245, 255, 265, 275. technique on all reps stayed solid. feet never went wider than my catch position. last couple sets had to the rest the barbell at the hip prior to completing the final rep. all other sets were fast and clean.
e) for time
50 push ups
40 thrusters 95#
30 ghd sit ups
20 box jumps 30"
10 clean and jerk 205#
9:07. this turned out to be a burner. push ups followed by thrusters was pretty rough on the shoulders. just had to get through the ghd sit ups and box jumps, then clean and jerk was just about staying consistent and getting through them.
overall, good session. no real struggles through, just need to continue to put in the work.
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