Hang power clean 135x8, 185x5, 225x5, 275x2, 275x2, 315x1x4, 275x2, 225x4
Squat up to 495x1, add belt/wraps 555x1, 495x3, 495x2, 405x6
Deadlifts up to 555x1x3 no belt
RDL 405x5x3 + 30" box jump 3x5 superset
Smoked. Missed the first attempt at 315 on power cleans on the first two sets. Tech felt solid all the way up to and including 275. Was trying to pull high and snap my elbows around/under the bar. Felt great up to 315. When I put 315 on the bar I wasn't getting full extension and a big pull. Even on the ones I did catch, I caught it out in front of me. Just need more reps in to dial the tech. Not dropping under these hardly at all. Dropped to some lighter weight afterwards to focus on tech again before calling it. Squats felt ok until 495 was loaded. Hit 495 no belt or wraps for a VERY SLOW single rep. Had trouble staying back on my heels, hips wanted to shoot up. Same thing with 555. Called it there because I'd rather drop and rep than miss a single. Getting very close to my top end on squats. Lifting partner crushed two more singles with 555 then dropped to 495 for a set of 5. I was planning on 10 with 405 but got to 6 and just didn't have the WIM. I get like that on rep out sets. The 6th one felt easy but my mind shut it off and called it quits. Something I need to work on. The pulls felt easy, all of them. Very fast, tech was solid, stayed back, spinal erectors feel great. All the deficit work has definitely helped. Going back up to a 2" deficit next week for my 565 pulls. Going to drop down to somewhere between 455-495 and start working triples on the squat. RDLs finished off my legs good. I'm toast. WFD this afternoon.
Training#2 @ 1215p
56# wfd
*1 turn x7, best of 40, avg 38
*full x12-15, best of 42, avg 41
Positions felt much better today, despite distance not being improved. This mornings leg sesh really took it out of me. Was sitting around 39 for a lot of throws in the beginning. Started being more aggressive on the sprint and finish and distances improved. A mini-breakthrough if you will. Got to remember that this isn't a lwd. I need to get after it as soon as possible. Also need to minimize my left side drive and work on driving straight. Overall a good sesh. Will hit wfd again on Sunday when I'm fresh from 2 days off. Stones tomorrow.
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