A. Power Clean + Jerk: 1 rep every 90 sec for 10 reps, 85% effort max (235x3,245x2,x255x3,265x1)
B. Front Squat: 4 x 2,1,2,1 @20X1, rest 2-3 min - wave load (255,285,275,300)
C. BB Hip Thrusts: 1 x 6-8 @2111, rest 2 min (305lbs.)
notes-warm up and hit one max effort set
D. BB Good Mornings: 3 x 10 @3010, rest 90 sec (95lbs.)
Notes: Wasn't feeling too fired up before this training session. I went right into this after a personal training session and I was feeling a little drained. Kept the power clean and jerks to 85% and didn't push too much. Pull felt amazing and jerk felt even better. I was sitting down and extending on the pull and I was extending through my upper back and staying vertical on the dip and drive for the jerk. Front squats felt a bit heavy today, so didn't go crazy there. High groin was tender. Hip thrusts were tough but when they get really heavy it almost becomes a core stability movement.
Good mornings smoked my hamstrings, though I was feeling some "tweaky-ness" in my lower abs as I got into the bottom of the movement. Midline remained neutral.