tgi......whatever

ah.....power cleans.
figured we would be back to some weight after the bodyweight blast from the last few WOD's.
i had figured deadlifts yesterday but it came up as powercleans. even better! very cool movement and i need practice on the heavier ones.

warm-up
typical run warm-up
1/4
1
1/4
same it ever was. picked up the pace on the mile.
watched the end of the bama/texas game. roll tide!!!!

strength warm-up
2 rounds
10 dips
10 pull-ups
15 squats
felt good. didn't do the 3rd round as i wanted to spend more time on the power cleans.

power cleans
1-1-1-1-1-1-1

basically 7 sets of 1. you should warm up to close to 1 rep max and then build using the single rep sets from there.
not sure when i have ever worked to a 1 rep max on powercleans. pretty comfortable up to 135 for reps. comfortable being a relative term.....they hurt bad.....

8x95 for warm up. get loose and feel the movement
6x115 felt good. tried to be explosive off the floor
4x135 starts to feel a little heavy. adds some resistance. feels good though
2x155 heavy but not real issue

1x175 failed on this rep. didn't get good explosion from the floor. died just over the knees
1x155
1x165
1x175 got it this time. lots of it is mental i think. need to focus and drive up from the floor
1x175
1x185 fail. close but not quite
1x165
1x165
1x165 probably could have done these last 3 a little heavier but wanted to keep the form.

cashed out with 10x95. working on getting the bar moving quick from the floor up and getting quick elbows under the bar.

overall felt good.

snowing here today. inch or 2 by the time i left the gym. kiddies might get themselves a delayed start today. we'll see.

be back at it tomorrow. hopefully more heavy bar work...