Training:A. Power Clean + Jerk: 2 reps every 2 min for 6 sets, tough but not max effort (215,225,235,235,245,250)
B. Front Squat clusters: 3 x 2.2.2 @20X1, rest 20 sec/3 min (245,260,280)
C. Banded Ukrainian Deadlift: 2 x 20 @1011, rest 2 min (2x24kg)
D. Hollow Rocks: 4 x 17, rest 60 sec, in kneeling lunge stretch (complete)
Notes: Felt good warming up though my lats were tight. I was bumping the bar out in the beginning but starting pushing the knees back, gaining tension through the back of my legs. Need to sit and punch with the legs now. Jerks felt good though my shoulders were tight. Caught 250 and popped my rib out again. Not as bad as last time but still very painful. Finished up at the same weight. Front squats don't bother it so went forward. Stayed tight in the bottom position and was able to go 5lbs. heavier than last week. Very happy with that.
Ukrainian deadlifts lit my hamstrings up. Hollow rocks felt good.