Clean Work

Not feeling too bad this morning, but legs are feeling those tempo back squats from Tuesday. Went in for the 9am so that I have 2 full days of rest before the competition on Saturday.

Warm-up

• 500m Row
• 10/10 Scorpions
• 10/10 Flamingos
• 50′ Frog Hop
• 2×5 Extremely slow Clean Deadlift up to shrug and triple extension (95#)

Strength

Clean Complex

• Power Clean from high hang
• Power Clean from above knee
• Power Clean from ground
• 90s Rest

I really tried to work on my hip extension, which is probably my weakest point in the Olympic lifts. I did 6 sets of the complex, going 115#, 125#, 135#, 145#, 155#, and 165#. We had plenty of time in class, so we moved on to doing some heavy singles.

Heavy Power Clean Singles

• 185#
• 205# (matching PR)
• 215# (new PR, easy!)
• 230# (fail)
• 230# (Plenty high enough, little slow getting the elbows under, but fought for it.

That was a 25# PR on my power clean over the 205# set back in October and now it’s higher than my 225# squat clean max. I’m still not even getting full hip extension though, so plenty more in the tank if I can keep improving my technique.

WOD

12:00 AMRAP

• 7 Clean & Jerk (135#)
• 7 C2B Pull-ups
• 7 Burpees

This one was a fight and I ended up ripping both of my thumbs. I guess I need to start taping them again, especially for high rep clean work. I finished 5 full rounds and an extra clean and jerk.