A. Power Clean + Jerk: 1 EMOM for 10 min, build but keep speed sharp (235,240,255,255,255,260,260,265,270,275)
B. Squat Clean: build to a TnG 8RM in 3 attempts (185,195,225)
C. RDL: 3 x 2-3 @30X0, rest 2 min (255,275,295)
D. "Oxidative"* Back Squats: 5 x 40 sec(10 reps) @2020; rest 40 sec only (95lbs)
*be very strict on the 2 sec down, 2 sec up tempo, no pauses. You'll do 5 sets w/only 40 sec rest. I'd go pretty light - maybe 25-30%1RM to begin.
Notes: Worked out toward of the end of today today. Always lift a bit better on Friday evenings. Legs were a little smoked from Wednesday's back squats, but my body felt mobile. No real issues warming up. Got the hips and shoulders ready, did some tech work on a board and then started. Pull wasn't quite there today, but it was better than most other days. Kept the weight moderate as I wanted to keep the bar speed higher. Jumped up on my last set and hit a solid 275lbs. with good technique. Definitely happy with that. Need to be a bit more consistent on my jerk however.
Squat cleans were rough right from the beginning. But after the first attempt, I said to myself, when aren't squat cleans rough? I jumped to 225lbs. for the last set and was happy to hit it (though I made it a bit harder for myself getting sloppy with my feet). RDLs felt good though my back was fatigued from all the pulling.
First time doing the "OX-Squats" so used 95lbs.. After doing the squat cleans, these didn't feel all that bad. I wish my body could feel as strong in competition as I do during the middle of one of these training sessions.