Power Clean + Front Squat, Deadlifts and Accessories

Posted: October 28, 2016 in Uncategorized

Friday, October 28, 2016 @ Gryphon Football

AM

Power Clean 3 @ 135, 3 @ 185, 3 @ 225, 2 @ 245, 1 @ 265, 3 @ 235, 2 @ 245, 3 x 1 @ 275 – form is consistently getting better. Still need to work on fast elbow turnover into catch.

 

PM

McGill Curl-up 3 x 15 sec

Side Plank 2 x 20 sec

Birddog 2 x 8

Rope Row/Pulldown 5 x 10

a1) Kneeling Jump 3 x 5

a2) Pallof Hold 3 x 20 sec

b) Front Squat 5 @ 135, 3 @ 225, 3 @ 285, 3 @ 330, 3 x 3 @ 370

c) Deadlift 10 @ 225/275/325/325/325

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