A. Front Squat: 4 x 6 @20X1, rest 90 sec - 65%RM - explode up
B. Paused Front Squat: 3 x 1; rest 2 min
notes-3 sec pause each at bottom, low end of sticking point, high end of sticking point - build heavier as able here
C. Power Clean clusters: 5 x 22.214.171.124.1; rest 20 sec/3 min - try to increase from last week
3 sets @97%:
10 Thrusters @115lbs
AD Sprint 40 sec
rest 4 min b/t sets
Notes: Felt a bit tired going into this workout. Since I could only train once today, I pushed this workout to after my noon class to give my self a little more time to get ready. Front squats felt good today. I focused on staying tighter with my legs at the bottom position and not being so relaxed. Speed was good. Hit some solid weights today in the pause, heavier than ever before and they felt strong. Need to drive the hips under my body, instead of shooting my butt back.
I was excited to see how the power cleans would feel. Warming up and I could feel I was still a bit tired, but my pull was feeling good. Started with 225 and worked my way up from there. Hit 255 for my third set and was happy with that but Jason pushed me to go up. Hit 260 for 5, then went for 265 for the last set. Reps felt good. Last set I really focused on keeping the arms relaxed and this allowed my to get the elbows around. If I could be critical I would try and extend through my back half a little longer.
Last were the lactate intervals. Thrusters felt good and I was pushing pretty hard on the airdyne. No really localized fatigue on the airdyne. Not nearly as bad as the rower!
Overall I was pretty tired after the workout, but satisfied with how everything felt.