02.12.20

Strength 
Deadlift 7x5 320 
Power Clean 5x5 OTM (145) 
Power Clean Waves (3 x 5-3-1)

  1. 175 - 215 - 235
  2. 185 - 225 - 245 
  3. 195 - 235 - 255x2 sets 
*cleans felt heavy after deadlifts 
*could be quicker on descent when doing touch n go cleans 
*need to sit back more in the catch on the power clean. Butt back and down, not throwing the legs out wide. 


Accessory 
3 sets
20 Tempo Pistol to Box 
10 Single Arm Bent Over Row (70) 
1:00 Sandbag Hold (150) 
—————

 Gymnastics 
5 sets
1 Strict Muscle Up
3 Muscle Ups
5 Strict Ring Dips 

 + 

 10 x 1 Strict Muscle Ups (with negative) 

*strict muscle ups need work. I favor my left side big time. Need to build strength in the top part of the movement. 

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