Front squats –
3 x 5 [57.7kg to 66.8kg]
3 x 1 [71.8kg to 80.8kg] – yayyy!
Squat clean –
4 x 3 [42.7kg, 46.8kg, 51.8kg]
3 x 3 [55.8kg, 60.8kg, 64.9kg]
Finally doing some cleans again! Happy that I managed to hit 64.9kg (~145#) for my last 3 rep set!! :D Don’t think I’ve ever gone so heavy. A bit of a struggle at the last rep but yay still managed to stand it up!
5 x 5 clean high pull from ground [55.8kg]
Yeahhh my high pull weight is lower than my clean weight LOL. Cos I realised when I do cleans I may not really pull it very high, but instead focus more on the “going under”. Perhaps if I learnt to pull higher I will find it easier to clean… and clean more?? (then again I’m limited by my front squats lol).
16:00 EMOM (rotate among the 4 movements) –
10 KB front rack lunges (16kg; 1 KB on each hand) [12kg]
10 deficit push-ups [hands on 45# plates]
10 DB box step-ups [(15kg on each hand, 60″ box)]
0:50 plank hold
Step-ups were the hardest for me. And the KB lunges were just awkward cos I still don’t really know how to do KB cleans lol. Any heavier, I may not have been able to clean it up properly cos no technique haha.