3 position clean* at 95, 115, 135, 135, 135
Rack jerks - 2 reps each at 95, 115, 135, 155, 165
Clean pulls** - 3 at 135, 185, 225
Back squat - 5 at 135, 225, 235, 245, 245
Hanging leg raises 3 x 10
* full squat clean from high hang, just below the knee, and from the floor, in that order
** pull from floor to full extension with aggressive shrug at the top - should not bend elbows
9 comments:
how was it?
Ah, what I was calling a clean pull is actually a high pull with clean grip. I will edit my previous post.
Wait, I see I called it a "Clean High Pull".
Reasonable?
And Melanie, how was what? Working out? I know it's been a while but you may be able to recall it if you try hard enough.
It's fuzzy - I remember something called a 'barbell' and a 'kettlebell'... lots of 'bells.' Does it have something to do with music?
A barbell is not a pretty alcoholic.
Mel - was good. 3 pos. is limited by hang clean. Jerks felt good - I think snatch work has helped the C&J. Clean pulls will take some time to learn. Grip is feeling pretty taxed.
Sam - clean pull and clean high pull are 2 different exercises. I think the former will really help me to NOT use my arms in the clean and snatch movements. The CHP is probably a great trap developer, but expect it would only encourage bad technique in the Oly lifts for me.
Yeah, wouldn't that be spelled "barbelle"?
Did you just refer to a movement as to what muscle group it develops?
Seriously though, I'm going the high pulls so when I can rack the bar I will amaze all with my awesome cleaning skillz.
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