A. Squat Clean clusters: 5 x 220.127.116.11.1; rest 3-4 min (volume focus) (225,230,235,240,245)
B. Front Squat w/chains: 5 x 3,3,3,2,2; rest 2:30' - no slow grinders (165,175,175,185,195)
C. TGU: build to a max each arm - note differences. (90lbs.-Note left a little less stable in the elbow than the right)
Notes: Great training session today. Got my grip dynamometer yesterday and started using it in today's training session. After riding the airdyne for 3minutes, I took my baseline number. From there, I tested the movement and saw if my grip improved. Since it improved best with the squat clean, I stuck with that. As I built up, I continued to test my grip after a one minute rest after the last lift (that way my grip would regenerate before the test). Grip continued to increase from set to set so I increased weight, but I kept with the focus of the workout which was volume (75-85% intensity) and not intensity. All weights felt manageable.
Moved onto front squats. There was a definite difference in grip after the squat cleans. Kept the weights moderate to allow for higher bar speed. Need to work on grooving a more vertical squat to allow for glute recruitment out of the hole.
TGU felt great. Increase in thoracic mobility had allowed for better OH stability. This was the first time I used 90lbs. for a TGU. Felt great after this training session.